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A proper wall sit down increases endurance and strengthens the muscles in the thighs and buttocks. The exercise is almost like a squat, but it's more of a static move, which means you hold the contraction rather than move through a full range of motion. As always, talk to your doctor before you do any new exercise, especially if you have a knee injury or prior health condition.
Stand up straight with your back pressed up against a wall and your feet positioned about shoulder-width apart. Take three steps away from the wall and bend your knees. Slide your back down the wall as if you are sitting down into a chair. Continue lowering your body until your knees form a 90-degree angle. Hold the position for up to one minute and then stand back up. Repeat two more times if possible.
For variety, find untraditional places to do wall sits such as against a tree trunk. Or, do a wall sit with a friend. Stand back to back with your shoulders pressed together. Lower yourselves into a squat position at the same time, keeping your shoulders touching and your backs straight. Hold for as long as possible and then return to the starting position. To boost the intensity of the wall sit down exercise, hold a set of dumbbells in each hand or squeeze a ball between your knees as you squat.
Position your hands on top of your head or hold them out in front of you while you do the wall sit down exercise. Do not rest your hands on your thighs; this supports some of your body weight and lessens the intensity of the workout. If you are new to this exercise, start out with just shallow squats. Gradually increase the squat as your strength increases. Always practice proper form by keeping your back straight and your shoulders pulled back and down. Do not allow your lower back to pull away from the wall, which puts pressure on your spine and can lead to pain.
To prevent pain and injury, never let your knees move in front of your toes when doing the wall squat. Do not squat deeper than 90 degrees and always keep your second toe lined up with your knees. Immediately stop exercising if you develop any type of pain when doing the wall sit down exercise. Keep your abdominals tense and contracted throughout the entire exercise to protect your lower back.