Wall-sits are an easy exercise that can be done anywhere, and don’t require any equipment. They work your glutes, calves, and quads. Wall- sits can also work your core, if you know how to activate it effectively during the exercise.
This version also requires additional balance, as you’ll have moments in each rep where you’re only supported by one leg.
- Start by putting your back to a wall, with your feet about shoulder width apart.
- Slowly slide your bottom down the wall as you walk your feet outward, maintaining your back flush to the wall.
- Stop moving your feet once your thighs are parallel to the floor (or as close as you can comfortably get).
- Your knees should be above your ankles, not jutting out ahead of them.
- Contract your core, and hold it through the whole set. This doesn’t mean hold your breath, but rather, activate your core while keeping your back pressed to the wall.
- “Punch” out with one hand (don’t punch hard, you want to focus on balance, not a forceful movement). At the same time, lift the leg on the same side, but no further than hip level.
- Return your arm and leg to the starting position.
- To add difficulty, you can hold a light weight while doing the “punching” motion, but be cautious to not be forceful in the movement, aim to move in a smooth, steady motion.
- Repeat 12-15 times for one set, complete 2-3 sets on each side.
Reference the image below for additional info on the ideal position during a wall-sit.
Please speak to your provider before starting any new exercise regimen.