The wall sit is overlooked as a leg exercise due to its simplicity. There are no dynamic movements you see ineffective leg workouts like squats and lunges.
In fact, wall sit is a static exercise with no movement at all. But it can be just as beneficial as those advanced lower body exercises.
The wall sit can be a superb exercise to work the lower body muscles like hamstrings, glutes, and hips.
It can also be a useful tool in assessing one’s leg strength and endurance.
That’s because how long you can hold the wall squat position indicates how strong your legs are.
So give yourself a simple fitness test. Get in the wall squat position and time yourself.
Jot down your record and follow along.
As a general standard, if you can hold the wall sit position for 60 seconds, you are in good shape.
If you fell short of this length, no worries.
In this article, I’ll share with you how to properly do your wall sit to increase your strength.
In the end, you’ll know how in shape your legs are and what you can do to continue to improve your leg strength.
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What Is a Wall Sit?
The wall sit also known as a wall squat is an isometric exercise.
It’s done by holding yourself in a seated position against a wall for a prolonged period of time. To start, aim holding 30-60 seconds.
The stronger your legs (hamstrings and glutes) are, the longer you can hold.
By keeping the position, you are predominantly working your hamstrings, quads, and glutes.
You are also working on your pain threshold.
A handy feature of the wall sit is that you require no exercise to perform it – perfect for doing at home! All you need is a wall or any other vertical surface to lean against and you’re good to go!
Benefits of Doing Wall Sits
Consider some of the benefits of regularly practicing wall sits. Besides the use as an assessment tool, the wall sit exercise offers many benefits.
- The wall sit exercise is an isometric move that activates the muscles in your lower body. It primarily targets your glutes, hamstrings, quads, and calves.
- The static nature of wall sits helps improve your muscular endurance. Holding the squat position for a prolonged period of time helps develop endurance.
- Wall sits work on stability and balance. Performing this static hold in a proper form requires core and back muscle engagement. It works the muscles that function as stabilizers.
How to Do a Wall Sit
To perform a wall sit, you need a flat-surfaced wall with a clear, hard floor.
- Start by standing in front of a wall, pressing your back against it.
- Keep your feet shoulder-width apart and lower yourself until your knees are bent at a 90-degree angle. Don’t let your knees pass your toes.
- Distribute your weight evenly between your feet and create stability. Keep your back straight and avoid curbing your lower back. Engage your core, and hold the static position for 30-60 seconds.
Once you are able to hold the wall sit position for 60 seconds, increase your sets or hold for a longer period of time.