The simple wall sit doesn’t require any equipment and will leave your lower-body muscles quivering.
When training yourquadsandglutes, exercises such assquats,deadlifts, and hip thrusts often get the spotlight.
But no lower-body exercise burns quite like the wall sit.
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So what is it about the wall sit that makes it so deceptively hard?
(While you’re at it, check outthe most effective thigh exercisesof all time.)
A.Stand with back pressed up against a wall, feet hip-width apart, and arms at sides.
B.Walk feet out about two steps in front of body.
Knees should be stacked directly over ankles and in line with hips.
Engage core to help with stability and maintain an upright posture.
D.Hold this position for at least 10 seconds.
Here are the benefits of wall sits, according to experts.
“It’s important to strengthen these muscles to improve stability, strength, and muscle imbalances/injuries.”
Activating your core also helps your upper body maintain an upright position, says Taylor.
“Every muscle in your lower body assists you in holding a squat position.
If you want to focus on a specific muscle group, visualize it.”
And the stronger your body is, the longer your muscles can withstand resistance, says Roser.
They also make for an ideal modification before you tackle dynamic compound movements.
(Going easy on your knees?
Try thislow-impact HIIT workoutat home.)
In fact, all individuals can benefit from doing isometric holds, such as wall sits, she says.
“It’s more comfortable and will cut the pressure off your quads,” she explains.
“Try not to lean onto the ball too much.
The added resistance challenges your body even further and ramps up that muscular endurance.
This activation helps engage yourinner thighsand abs, says Taylor.
And don’t forget about your upper body as well.
“[Maintain] an upright position with your chest proud and tall,” advises Taylor.
Try them as a warm-up exercise, especially if you’re doing a full-rangesquat, recommends Taylor.
