How To Do A Wall Sit
Proper Form, Tips, + Variations
The wall sit is a pretty simple move that has many benefits! Give it a try today to work your quads, glutes and calves.
- Begin with your feet shoulder width apart and 2 ft away from a wall.
- Lean your back against the wall and work thighs TOWARD being parallel with the ground.
- Adjust your feet so your ankles are directly below your knees and hold for 20 to 60 seconds.
- Keep thighs parallel to the ground.
- Place the weight on your heels.
- Avoid extending your knees beyond your ankles.
- Try holding the pose higher against the wall. This will decrease the pressure on your legs.
- Try holding the pose for a shorter amount of time. Increase the amount of time you hold the pose as you build up the strength in your legs.
- Regular wall sits getting too easy? Try holding a kettlebell to add some extra weights.
- Turn this into a total body workout with bicep curls, lat raises, or other arm moves.
- Challenge your balance with a single-leg wall sit. from the position, extend one leg in front, hold, return to floor, and repeat with the other leg.
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