Exercise Tutorial: Wall Sit
Table of Contents
What Is a Wall Sit
The Wall Sit is a classic exercise used to increase strength in the Quadriceps. The unique thing about the Wall Sit compared to other exercises that target the Quadriceps is that it builds strength isometrically in the legs. The Wall Sit is often used to test and measure muscular endurance for athletes. Although the Wall Sit is a simple exercise to do, it can require great mental strength to push through and maintain the exercise for longer durations.
How to Wall Sit
It is relatively easy to learn how to do a Wall Sit. All you will need to perform the Wall Sit is a wall that you can brace on. To learn how to do a Wall Sit, follow these steps:
Press your back flat against a wall. Your feet will be flat on the floor, about hip-width apart and your knees bent at 90-degrees. Your thighs should be parallel to the floor. Essentially you will have a 90-degree bend in the knees, and a 90-degree bend at the hips.
Brace the core and maintain this position for the duration of your choice!
You have now learned how to do a Wall Sit!
Wall Sit Form
The Wall Sit is a very easy exercise to learn and perform. However, there are some common mistakes that are made during this exercise. To ensure that you have proper Wall Sit form, follow these tips:
Keep your feet flat on the floor
Make sure your thighs are parallel to the floor
Keep your back flat against the wall
Do not place your hands on your legs
Keep your gaze straight ahead
Keep the feet hip-width apart
Keep your knees in line with the ankles (the knees should not be in front of the ankle)
Wall Sit Benefits
There are many benefits to including the Wall Sit in your exercise routine. Some Wall Sit benefits include,
Gradually increases strength isometrically in the Quadriceps
Great for sports such as hockey, skiing, snowboarding, running, etc.
Increases muscular endurance in the legs
Great for non-athletes, looking to increase strength for activities of daily living (i.e. going downstairs etc.)
Requires no equipment and little space
Engages the entire lower body
Why Is the Wall Sits Useful
It is useful to perform Wall Sits primary because of the increased strength and endurance you will generate in the Quadriceps. Increased strength in the Quadriceps is of great interest for those who are getting ready for a season of skiing or snowboarding. Not only are Wall Sits useful for athletes in the pre-season, but they are also beneficial for older adults who are looking to maintain or increase strength in the Quadriceps to decrease their risk of falls.
Wall Sit Muscles Worked
The Wall Sit will primarily engage the muscles of the Quadriceps. This includes the Rectus Femoris, Vastus Medialis, Vastus Intermedius, and Vastus Lateralis. As well, the Wall Sit will also engage the Glutes, Calves, and even your core!
Wall Sit Exercise
A great part of a Wall Sit Exercise is that you can adjust the duration of the exercise to suit your abilities. If you have never performed the Wall Sit Exercise before, we recommend starting easy and taking a break between sets.
A beginner Wall Sit Exercise could look like holding a Wall Sit for one minute, standing for a 30-second rest, and then repeating this cycle five times. As you perform this Wall Sit Exercise regularly, you will be able to increase the duration of your wall sit and even perform the Wall Sit Exercise without a rest!
Wall Sit Challenge
There are so many versions of a Wall Sit Challenge on the internet, all you have to do is search ‘Wall Sit Challenge’ and they will come up! Generally, the Wall Sit Challenge is a 30-day challenge that begins with you performing the Wall Sit for 10 seconds, and then increasing the duration of your Wall Sit by 10 seconds each day.
By the end of the 30 days, you will perform a Wall Sit for 300 seconds! This version of the Wall Sit Challenge appears to be for beginners, so experienced athletes can challenge themselves by starting at 2 minutes on day one and adding 10 seconds each day.
Wall Sit World Record
According to the Guinness World Records Website, the Wall Sit World Record is 11 hours, 51 minutes, and 14 seconds! This record was achieved in 2008 by Thienna Ho in the United States of America.
Wall Sit Variations
There are many Wall Sit variations that can test your limits, or simply give you a small challenge. Check out some Wall Sit Variations below.
Wall Sit March
The Wall Sit March begins in the standard Wall Sit stance. Begin the march by lifting one leg up towards the chest and pausing for one count before you lower the leg. Continue to alternate lifting each leg to perform the Wall Sit March. Be careful not to shift the body while you perform this exercise, it will really challenge the core!
Straight Leg Lift
This variation of the Wall Sit involves fully extending one leg at the knee while maintaining your position on the wall. Continue to alternate extending each leg to perform the Straight Leg Lift.
Figure Four Wall Sit
The Figure Four Wall Sit is when you place the ankle of one foot on top of the knee of the active leg. This will form a triangle between both legs. Hold this position for the required duration.
Weighted Wall Sit
There are many ways to perform a Weighted Wall Sit. You can hold or stack plates on top of your thighs (this is the most popular version). You can hold dumbbells on top of the thighs, or you can hold a kettlebell close to the chest. Continue to hold your Wall Sit as usual while you support the extra load.
Resistance Band Wall Sit
In this variation of the Wall Sit, you will have a resistance band wrapped around the thighs. You will have to work harder to keep your knees in line with the toes and to avoid them from caving in!
Wall Sit with Ball
Place a small ball in-between the legs as you perform the Wall Sit. You will be required to work harder to hold the ball in-between the legs and maintain your position.
Wall Sit with Upper Body Addition
Have some fun with your Wall Sit by adding in upper body movements! This can be in the form of Biceps Curls or even Shoulder Presses! Just be sure not to comprise your Wall Sit form when you add in the extra movement.
Wall Sit Test
The Wall Sit Test is a test to measure muscular strength and endurance. When administering a Wall Sit test, ensure that your subject is on a flat surface with appropriate shoes. Explain to them exactly how the Wall Sit should be performed.
Once the subject enters the Wall Sit position, begin a timer to measure how long they can maintain the exercise. The second that the subject breaks form (for example creeping up the wall) stops the test.
You can compare the results to normative data to see how your subject has scored. You can also record the number and re-test your subject in a month to see if they have improved and by how much.
