Wall Sits
4 SETS - 30 SECONDS
1. Set Up:
Find a clear wall space where you can comfortably lean against the wall.
Ensure your back is flat against the wall, and your feet are positioned hip-width apart.
2. Starting Position:
Slide down the wall, bending your knees until your thighs are parallel to the ground.
Your knees should be directly above your ankles, forming a 90-degree angle.
3. Back and Core:
Press your entire back against the wall, maintaining a neutral spine.
Engage your core muscles to support your posture.
4. Thigh Position:
Your thighs should be parallel to the ground, creating a tabletop-like position.
5. Duration:
Hold the wall sit position for a 30-45 seconds.
Aim to start with a manageable duration, gradually increasing it as your strength improves.
6. Breathing:
Breathe evenly and steadily throughout the exercise.
7. Finish:
Once you’ve held the position for the desired duration, slowly push yourself back up the wall to a standing position.
Tips for Proper Wall Sits Form:
Controlled Position: Ensure your knees are aligned with your ankles and your thighs are parallel to the ground.
Back Support: Keep your entire back against the wall for proper support.
Core Engagement: Engage your core muscles to maintain stability and proper posture.
Breathing: Breathe naturally and avoid holding your breath.
Foot Position: Place your feet hip-width apart for balance and stability.
Gradual Progression: Start with a shorter duration and gradually increase it as you build strength.
Comfort: If you experience discomfort or pain, adjust your position to ensure your knees are in a comfortable alignment.
Warm-Up: Consider performing a light lower body warm-up before starting wall sits.