Wall Sits

This is an isometric exercise excellent for beginner exercisers who want to build strength in the gluteals, hamstrings and quadriceps.

  1. Lean with your back against the wall, feet positioned 18 inches or more (depending on leg length) from the wall.
  2. Feet are hip width apart, and toes are straight ahead.
  3. Lower yourself down as if sitting in a chair, sliding the back and buttocks down the wall, until your knees are at 90 degrees, no lower.
  4. Continue to breath steadily while you hold this squat position for 15 seconds or more.

Variation: When you’ve mastered this, challenge yourself by performing the exercise standing on one leg, then switch to the other leg.

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