Wall Sit Exercise: How To Do And Its Benefits

A wall sit is a kind of exercise performed to strengthen quadriceps muscles. It is featured by 2-right angles created by your body, hips, and knees. The person has to do wall sit on knees against the wall by placing back.

Wall- sit is an intense exercise for quadriceps muscles. It can be painful to hold this pose for more time.

Wall-sits are done as a basic muscle-strengthening exercise for various sports including ice hockey, fencing, sailing, tracking, and skiing. This workout is also performed as a disciplinary activity in the army training. It needs less space and monitored in a classroom setting for misbehaving soldiers.

Wall-sits are the best way to slim down your hips, thighs, calves, and lower abs. These exercises can be easy for your knees and back muscles. Performing 20 minutes of wall-sit workout every day helps to strengthen and tone your hamstrings, calves, glutes, core, and quads muscles.

What all you need for doing wall sit workout?

• You will require some basic exercising things, including:
• Training shoes
• Comfortable clothes
• 5-pound dumbbells
• Resistance band
• A smooth wall

Wall Sit Exercise – How to Do?

Step 1

Bend opposite the wall using your feet. Keep your feet wide enough to shoulder width. It is your starting point.

Step 2

Let your core engage and place your feet forward. Lower down yourself as much as possible and lean toward the wall. Keep your feet nearly 6-inches away.

Step 3

Gently slide down the wall using your back pushed toward the wall until your legs become flexed at a right angle. This angle is essential to make thighs parallel to the floor to give a good workout for muscles. Make sure your knees are right above to the ankles and not overshoot.

Step 4

Keep this position for at least 20-30 seconds. Slowly increase your holding time to sixty seconds.

Step 5

After completing last rep, return to your starting point.

Step 6

Perform 3-sets of 10-reps or ask your trainer for required reps for you.

However, this is a very easy way to do wall-sits exercise. It works effectively for burning extra calories and tone your muscles. Some traditional wall-sits work on the lower body. Here is some modified wall-sit exercise to tone your complete body.

Wall Sit Bicep Curls

The wall-sits bicep curls target the muscles of hamstrings, quads, calves, deltoids, glutes, wrist extensors, biceps, and flexors.

How to do?

• Roll against to a wall by keeping feet wide enough to your shoulder width. Make sure to have your feet firmly kept on the ground.
• Take dumbbells to your both sides using your palms facing front. Your elbows should be near to your torso and let your core engage.
• Keep your feet forward and lower down to lean against the wall.
• Put your feet 6-inches apart. It is your starting point of the exercise.
• Now, breath and slip down to take a good wall sit position.
• Let your upper arms stationary, bend your elbows, and get you both forearms upward until the dumbbells are near to your shoulders.
• Keep this position for one second and breath out. Slip up the wall.
• Then, take down your forearms and make your arms straight.
• This workout takes 5-minutes.

Sets and Reps

• Perform 2-3 sets of 10-reps.

Tip

• You can also use a barbell for doing this workout.

Wall Sit by Medicine Ball

The wall-sit exercise using medicine ball target the muscles of glutes, core, adductors, hamstrings, and calves.

How to do?

• Incline toward the wall keeping your feet shoulder-width and place firmly on the ground.
• Put your feet ahead and lower down as you do as such. Continue bending toward the wall. Keep the 6-inches distance between in your feet.
• Put a medicine ball within your knees. It is your beginning position.
• Gently slide down and press the medicine ball.
• Stay in this pose for one second and return to the beginning position.
• This workout takes 7 minutes.

Sets and Reps

Perform 2-sets of 10-reps.

Tip

You can use a pillow in case of not having a medicine ball.

Wall Sit Lat Raise

The Wall-Sits Lat Raise exercise target muscles of hamstrings, calves, quads, glutes, lats, deltoids, rotators cuff muscles, biceps, abs, and extensors.

How to do?

• Incline toward the wall by keeping your feet wide enough and keep firmly on the ground.
• Take dumbbells to your sides with the palms confronting your body. Keep your elbows somewhat flexed and keep your core engaged.
• Put your feet ahead. Go down as you do as such and continue inclining toward the wall.
• Keep your feet wide to 6-inches. It is your opening position.
• Breathe out and slowly slide down into the ideal wall sit pose and lift your arms until they are at equal to your shoulders and parallel to the floor.
• Hold this pose for a second, and after that, breathe in and slide up with straight arms. At the same time, bring down your arms and return to the beginning position. This workout takes 7 minutes.

Sets and Reps

• Perform 3-sets of 10-reps.

Tip

• Maintain your back straight and do not push away from the wall.

Wall-Sit Shoulder Press

The wall-sits shoulder press workout targets the muscles of calves, hamstrings, quads, glutes, anterior deltoids, posterior deltoids, lats, and lateral deltoids.

How to do?

• Bend opposite to wall using your feet separated to shoulder width. Keep your feet firm on the ground.
• Take dumbbells and bend your both elbows to align with your upper arms and should. Keep your palm facing front and keep upper arms at a right angle with forearms.
• Place your feet ahead and lower down and continue leaning opposite to the wall.
• Put your feet around 6-inches apart. It is your starting position.
• Breath out and lower down in wall-sit position. At the same time, lift your arms to stretch over your head.
• Stay in this pose for one second.
• Breath in and bend your elbow, take down your arms and slide upward while rolling opposite to the wall. Now, return to starting position.
• This workout takes 7-minutes.

Tip

Make sure to engage your core while doing Wall Sit Shoulder Press.

Wall Sit Straight Leg Lift

The wall-sits with straight leg lift target the muscles of calves, hamstrings, quads, glutes, adductors, lower abs, and upper abs.

How to do?

• Incline toward the wall with your feet shoulder-width separated and solidly set on the ground.
• Put your feet ahead. Go down as you do as such and continue inclining toward the Wall. Put your feet 6 inches separated. It is your beginning position.
• Slide down to a wall sit position.
• Broaden your right leg in the front.
• Hold this posture for 5-seconds.
• Breath in and slowly brings down your leg.
• Balance out yourself in the sitting position.
• Breathe out and rehash this with the left leg.
• This workout takes 5-minutes.

Sets and Reps

Perform 1-set of 10-reps.

Tip

Make sure to keep your stretched legs to your hips level.

Wall Sit with Marching

The wall-sits with marching uses muscles of calves, hamstrings, quads, adductors, upper abs, glutes, and lower abs.

How to do?

• Incline toward the wall using your feet shoulder-width separated and have your feet firm on the ground.
• Put your feet ahead and lower down. Continue bending toward the wall and put your feet 6 inches distance. It is your beginning position.
• Slide down to a wall-sit pose and make yourself comfortable.
• Breathe out and then again elevate the right and left legs close to your chest as if you are marching.
• This workout takes 4-minutes.

Sets and Reps

Perform 3-sets of 10-reps.

Tip

Lower your body to make this work out more challenging.

Wall Sit by Heel Lift

The wall-sit workout target muscles of calves, hamstrings, quads, glutes, and adductors.

How to do?

• Incline toward the wall by putting your feet at shoulder-width and firmly keep your feet on the ground.
• Put your feet ahead and get down. Continue bending toward the wall and maintain 6 inches distance between your feet. It is your beginning position.
• Slide down to the wall-sit pose or chair pose, and let your core engaged.
• Lift both your heels and keep this position for 5-10 seconds.
• Release yourself by lowering your heels.
• This workout takes 6-minutes.

Reps and set

Perform 2-set of 10-reps.

Tip

As you feel comfortable, increase your time to hold.

Wall Sit Using Resistance Band

The wall-sit exercise using resistance band targets the muscles of calves, hamstrings, quads, glutes, adductors, and core.

How to do?

• Attach a resistance band around your thighs.
• Bend opposite to the wall using your feet at shoulder width and place it firmly on the ground.
• Keep your feet ahead and lower down against the wall. Keep the 6-inches distance between your feet. It is your beginning point.
• Now roll down and get in a sitting pose by keeping legs wide.
• Slid behind up the wall and return to starting position.
• This workout takes 7-minutes.

Sets and Reps

Perform 2-sets of 10-reps.

Tip

You can use a belt in place of the resistance band.

Wall Sit – Crossed Arms

The wall-sit exercise by crossed arms targets your muscles of hamstrings, upper abs, calves, quads, glutes, upper abs, and lower abs.

How to do?

• Twist toward the wall. Keep your feet steadily on the floor with shoulder-width.
• Set your feet front and lower down.
• Have 6 inches gap between in your feet.
• Bend arms and bring close to your chest level. It is your beginning position.
• Smoothly go down and take a position like a chair for 10 seconds.
• Exhale and return to the beginning position.
• This workout takes 7-minutes.

Sets and Reps

Make 10-reps of 2-sets.

Tip

You can change cross-arms with a medicine ball.

Wall Sit by Stability Ball

The wall-sit using stability ball target muscles of lower back, calves, hamstrings, quads, and glutes.

How to do?

• Keep a stability ball between the wall and you. Maintain your shoulder width between your feet by keeping firmly on the ground.
• Lower down by keeping your feet ahead. There should be 6-inches distance between your feet.
• You can also perform shoulder press or bicep curl or take help from resistance band.
• Gently lower down and balance your stability ball without making it slip or fall.
• Be in this position like a chair for 10-seconds and return to the beginning point.
• This workout takes 7minutes.

Tip

Instead of stability ball use foam roller.

Benefits of wall sit-up

Have you ever seen your friend or family member sitting against the wall as if they forgot chair to sit? They are not forgetting chair but doing a wall situp exercise. There are various benefits of wall sits. Let’s know more about the benefits.

You will require to sit against a wall for a few minutes to get better benefits. It helps to increase leg strength, balance better, and promote physical performance.

Develop 6-Pack Abs

The best benefit of wall sits is that they help to get six-packs. Performing wall sits every day helps to get six to eight packs abs similar to male models on the fashion or fitness magazines. You will require to do it properly to tense up your abs and suck the gut. If you are not correctly bending your abs that it’s not a proper workout.

If you are having a problem bending your abs all the time while doing wall sits, try to breathe in and breath out by your nose.  You can also try to breathe from your chest, then your stomach, this both helps to get a better result. Bending your abs all the time of wall sit routine helps to build the strong abdominal muscle of your dreams.

Performing weighted sit-ups will work more on your abs. Bending your abs for 30 seconds or 1-minute can be better than not doing any workout.

Increase Concentration and Focus

Doing wall sits regularly helps to increase your focus and concentration. It may take more effort to perform wall sit. Initially, it may seem easy, but as you continue doing it will change your mind.

It will take more effort to focus even in the routine of 30 seconds of wall-sit-ups. You will need to concentrate more after doing one sit up. For doing wall sit-ups properly, you will require to focus on your breathing and keep your abs bent by correctly balancing your legs. Avoid supporting yourself with arms. Doing a workout requires a huge effort.

As you do more work out, it will help you focus better. Your brain is similar to your muscles. As you train, you will able to focus more.

Having better focus ability helps to improve your performance in everyday life such as job performance, school assignment, sports.

Wall Sits Are Easy Free of Cast

You will appreciate after doing wall sits because it is very easy to perform. This workout is 100% free to perform. It also takes less time comparing to another workout. You will not require to pay huge fees for the gym.

You don’t need more money to have an as good shape as you perform wall sit. Wall-sits give a bonus as using less of your time.  You have to perform a few reps of 4-6 to get the desired results. Spending 10-minutes every day helps to restore your legs, abs, and much more.

Strengthen Your Calf Muscles

Everyone likes to have good and attractive legs. Even may people wish to have muscular and toned legs. Those tones legs are helpful to flaunt proudly in public with tight pants or a nice pair of shorts in summer days.

Wall sits exercise is the best way to build excellent calf muscles similar to fitness magazine covers. Wall-sits make you relax more on your weight over your legs, which is good for your calves’ health.

Make a quick wall sit routine to strain your calf muscles regularly. Sitting one-minute sitting against a wall burn fat.

Having good calf muscles not only look better but also help you in everyday life. You will be able to manage good body weight and perform better in another workout. You can also have an easy long run and balance better.

Strengthen Your Calf Muscles

Everyone likes to have good and attractive legs. Even may people wish to have muscular and toned legs. Those tones legs are helpful to flaunt proudly in public with tight pants or a nice pair of shorts in summer days.

Wall sits exercise is the best way to build excellent calf muscles similar to fitness magazine covers. Wall-sits make you relax more on your weight over your legs, which is good for your calves health.

Make a quick wall sit routine to strain your calf muscles regularly. Sitting one-minute sitting against a wall burn fat.

Having good calf muscles not only look better but also help you in everyday life. You will be able to manage good body weight and perform better in another workout. You can also have an easy long run and balance better.

Help You Balance

Wall-sit also benefits to provide better balance. This exercise creates a better balancing ability, such as keeping proper legs, weight lifting, and holding heavy-weights. Having strong legs prevent the risk of falling or slipping.

Wall-sits engage your legs and torso by balancing against a wall. Primarily you are doing strength training plus balance training because wall sit won’t give any support to your butts. Wall-sits are sitting over the chair, but without a chair in reality. This position forces your body to balance to stay straight in sitting position.

Your balance is generally regulated by proprioceptors, which are things in the muscles that react to positional change. The proprioceptors put force on your body to adjust your muscles to change position to stop from falling from simple walking. Training these proprioceptors helps to increase your level of exercise and balance better.

Prevent Thunder Thighs

Thigh muscles get more benefits from wall-sits. While performing wall-sits, half of your body weight rests on your thighs and legs. If you are looking to reduce the thunder thighs that are huge fat on thighs, perform wall-sits. It will help to sculpt your legs and tone thigh muscles.

Strong thigh muscles also help in everyday life for performing different activities. Not only wall-sits helps to balance, but you can also look good in swimwear.

Thigh strength also helps you to balance the body and build stronger legs. Building strong leg muscles helps to run faster, ease to take stairs, and kick the ball.  It also helps to kick the soccer ball as hard as possible.

Help to Perform Multitask

Another benefit of wall-sits is multitasking. While doing wall-sits, you can also do other things like watch TV, read books, and listen to music. It is a great workout to allow you to get motivated.

Sitting against the wall for a long time helps to remove the boring feeling. It also passes your time quickly. You can do wall-sits while watching your favorite show. You can also use dumbbells and perform some curls to enhance your performance.

Boost Stamina and Physical performance

According to the above benefits, wall-sits helps to boost your stamina and physical performance. As this exercise helps to promote abdominal and leg strength, it can also promote your endurance.  Having strong muscles assist greatly for a long time and benefit for walking and taking stairs.

Performing regular wall-sits helps to run faster. You can also do strain climbing for more time or play your interesting game. Wall-sits are best for the knee health of runner. It strengthens your knees muscles and makes you run better and prevent injuries.

Helps to burn belly fat

 

Another best benefit of wall-sits is belly fat burning. It burns more calories and eliminates fats accumulated around the belly area. Several exercises burn calories, but wall-sits are exceptional. You can try yourself and see the result for one minute.

Quickly you will heat up and release some sweat. Getting sweat means your body is using fat storage to generate energy.

Using more energy means further, your body needs more energy again after using calories. So, the calories from your food can help to fuel while doing wall-sits routine. Using calories for energy result in weight loss and get you a good shape.

It’s A Weight Holding Exercise

The next excellent benefit of wall-sit is weight-bearing. Doing this exercise helps to strengthen your bones. It forces your body to put the entire weight on your bones, which increase the bone strength. Bone also grows like muscles.

The more weight they hold, they will get stronger. Performing a weight-bearing workout helps bone to generate more bone mass and increase the denser and bigger bones.

It also prevents bone fracture or breaking risk. It also prevents the disease of osteoporosis – an ailment of degenerative bone.

They Are Versatile

Wall-sits are very versatile exercise. You can give training to your legs by using one leg while doing wall-sits. You can also train your every leg separately. If you have muscles imbalance problem, then this versatile workout can create the best balance.

The wall-sit exercise engages your leg muscles at the same rate if you choose to perform separately. If you have one leg bigger and another smaller, then try doing first with the smaller leg.

Reduce Your Resting Heart Rate

Doing wall-sits also help your resting heart rate by lowering it. Wall-sit is an isometric workout which shown to reduce your resting heart rate. Reduced resting heart rate means your heart doesn’t need to work hard and pump the blood. Having a low resting heart rate also helps to reduce high blood pressure. Lowered resting heart rate and normal blood pressure are good for the heart. It increases the longevity of heart health.