The wall sit (sometimes referred to as the Roman chair) is a great exercise to strengthen the quadriceps and build endurance in the lower body. All done, while not moving!
This is a static exercise (non-moving) with a focus on a isometric contraction (muscle fibers are contracted but not moving). This is important because this is how we increase our strength but mostly, how we begin to build endurance.
For individuals with knee problems, this is a great alternative to a full range squat or lunge. For first timers working out, this is great to get your alignment down properly before doing a squat on your own.
How to do a proper wall sit:
Stand with your feet hip width apart, a few inches in front of you and your back against the wall.
Keep the shoulder blades and hips pressed against the wall as you begin to slide the body down into a squat position.
As you squat down, your feet will move out far enough that the ankles stay just below your knee joint. If your knee is above your toes, you have come too far.
Ideally, you want to come down enough so your hips and your knees form a 90 degree angle. (beginners may want to decrease that a little bit, 45-80 degrees)
Some people prefer to have their hands on the side of their hips. Others press palms against the wall behind them. You can also have them raised in front of you or even above your head. All these variations will increase or decrease the intensity level of the squat by adding more muscle work to other parts of your body which in turn make the whole body work more. Get creative with your wall sit!
How long do you want to hold the position?
If it's your first time EVER doing any exercise, try for 10 - 15 seconds.
If you're not new to exercise but this is your first time doing this, try for 30+ seconds.
As you get stronger, add 5-10 seconds to the hold to keep up with your increasing endurance levels!
Modification
For those coming from an injury, especially in the low back, may want to modify this movement. Place an exercise ball between your back and the wall. Use the ball as your wall support instead. This will help position the back in a way so that it is more supported and you should be able to do the wall sit normally.
If you have painful knees, don't sit down as low as 90 degrees. Keep it just under that to keep pressure off the knee joint. If pain persists, stop doing this exercise and consult your physician immediately.
Until next time Team, keep working on those killer legs--shorts season is upon us!
Health respect & happiness,
Beki
