Can you get a great workout while sitting down? That sounds way too good to be true.
It’s not too good to be true at all, but that doesn’t mean it’s easy! The Wall Sit isn’t anything like sitting in a chair. In fact, you might start to wonder how your chairs manage to do the hard work of holding you up all the time.
This exercise works the quads hardest, but it uses most of the other major muscle groups as well, at least a little bit.
Two Rights Make it Right
The foundation of the Wall Sit are the two right angles that body must form to do it properly. That’s one right angle between the thighs and the torso, and another between the thighs and the calves. This is incredibly simple for an exercise, and with those two right angles, perfect form is easy. Knees should be directly above the ankles, and the back should be flat against the wall at all times.
To do a Wall Sit, all you have to do is sit against a wall!
- Stand with your back against a wall, feet shoulder width apart and around two feet out from the wall, legs straight.
- Tighten the core muscles as you slowly slide your back down. Stop when you form the two right angles between the lower legs and upper legs, and between the upper legs and the torso.
- Move the knees carefully so that they are directly above your ankles, never over the toes.
- Hold the position, back flat against the wall, for fifteen to sixty seconds.
- Gently push back up the wall, ending in a standing position.
- Rest for one minute and then repeat.
This right angle position puts a great deal of focus on the knees, so fitness enthusiasts with knee problems should be aware and not push too hard with this exercise.
The Benefits of Sitting
It turns out that sitting against a wall is a beneficial exercise for a wide variety of reasons.
It might be the opposite of and exotic exercise, but this simple exercise burns a whole lot of calories. Unlike other exercises in which the muscles contract and release, in a Wall Sit, the muscles stay contracted for the duration of the exercise. Sitting down in a Wall Sit will cause your heart rate to increase! It’s an unexpected and positive side effect of this exercise. This boosts the metabolism during the exercise, burning calories and giving the fitness benefits you’re looking for.
Increased endurance is another major benefit of the Wall Sit. This goes hand in hand with the increased heart rate. It’s not a strength exercise really, but rather one that pushes the heart rate up and offers a whole lot of other benefits. For this reason, it’s great for distance runners, cyclists, and athletes.
This exercise works the entire lower body. It’s a static exercise, but it still forces a lot of muscle groups and joints to work together. The glutes, the hamstrings, and the quadriceps are all getting attention here. The Wall Sit can be maintained more easily over time, There are lots of variations on the Wall Sit, using weights or adding curls, even using only a single leg. While it might look just like sitting, it’s far more than a rest! Doing Wall Sits is a great way to make your body work hard and work for you.