Wall Sit

Wall sit – everyone knows it and everyone has tried it at some point of their training sessions. Well this month it is a challenge! Keep reading to find out more about this amazing exercise. 

A wall sit is an exercise done to strengthen primarily the quadriceps muscles. Other muscle included are glutes, calves, hamstrings and adductor muscles. The technique is to create two right angles formed by the body, one at the hips and one at the knees. Wall sit is a static exercise, also known as isometrics, a form of training where the body performs little to no movement while contracting its muscle fibres.  

Key benefits of static training are: 

  • Increased muscular endurance 
  • Increased muscular strength 
  • Toning 
  • Focus and mental toughness 

The number of calories you burn depends on your weight, how long you perform a wall sit and how hard you’re working. According to the Health Status website, a 150-pound person can burn about 5 calories per minute performing moderate-intensity calisthenics. 

Wall sit is one way to exercise, however, to make more challenging you can do a combinations of other exercises while performing wall sit. You can try: 

  • Wall sit with hip adduction 
  • Wall sit with med ball press-out 
  • Single-leg wall sit 
  • Wall sit with lateral raise 
  • Wall sit with biceps curl and many more 

In terms of timings, try holding the positions for 60 seconds and rest for 30 seconds, then repeat. Try to do 5 sits or until your muscles become too fatigued to hold the sitting position the get best results. Don’t forgets to stretch afterwards to avoid muscle stiffness! 

For question and advice, please speak to SportsDock Fitness Team. Good luck! 


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