Sit To Get Strong

3 Min Read

The longest static wall sit is 11 hr 51 min 14 sec achieved by Dr. Thienna Ho (Vietnam) at the World Team USA Gymnasium in San Francisco

Ever seen someone with their back flat against a wall, just sitting there? Well guess what, they haven’t gone crazy they’re performing an amazing leg exercise that most don’t do called wall sits. This brutal lower body exercise can be progressed quite easily and performed by anyone of any level.

Here’s some other benefits of this exercise…

  1. Leg strength: Wall sits primarily target the quadriceps, which are crucial for various movements like walking, running, and jumping. Strengthening these muscles can improve overall leg strength and stability.
  2. Improved endurance: Holding a wall sit position for an extended period can help improve muscular endurance, allowing you to perform activities for longer durations without fatigue.
  3. Core stability: While performing wall sits, you engage your core muscles to maintain proper posture and stability. This can help strengthen your core and improve overall balance and coordination.
  4. Joint health: Wall sits are a low-impact exercise that places minimal stress on the joints while still providing a significant workout for the lower body muscles. This makes them suitable for individuals with joint issues or those recovering from injuries.
  5. Convenience: Wall sits can be done almost anywhere with a sturdy wall, making them a convenient exercise option for people with limited space or equipment.
  6. Mental toughness: Perform them and you’ll see why!!

How do I do it?

  1. Stand up straight with your back against the wall and your feet shoulder-width apart.
  2. Slowly slide your back down the wall until your thighs are parallel to the ground. Your knees should be at a 90-degree angle, with your shins perpendicular to the ground. Keep your feet flat on the floor.
  3. Hold the wall sit for as long as you can, aiming for at least 30 seconds to start. Keep your back flat against the wall and your core engaged. Focus on breathing deeply and evenly throughout the exercise.
  4. Make sure to push through your heels to engage your glutes and thighs fully. Avoid leaning too far forward or letting your knees extend past your toes.

How to up the ante..

As you get stronger, aim to hold the wall sit for longer periods of time.

Try adding a dumbbell or plate to the mix.

Try slightly lifting one leg….oosh!

Try adding these in to your next Gym Plan leg day and see how you stack up 😉

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