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How to do a wall sit — a great exercise for working your quads

how to sit on the wall

When it comes to working your lower body, there are a few exercises that usually come to mind – squats, lunges, and deadlifts, to name a few. While they’re all great for working the different muscles in your legs, if you’re looking to mix things up, we’ve found a super simple workout that will fuel your quadriceps like never before.

The best part? Unlike other lower body exercises, adjustable dumbbell or resistance bands. You will only need your body weight and a wall.

Also known as wall squats or devil’s chair, wall squats primarily target your quadriceps, the muscles in the front of your thighs. It is an isometric movement that builds muscle strength and endurance without any movement. It also hits the glutes and calves and can be done just about anywhere without using any equipment. Read on to learn more about how to adapt the wall and the variations to try.

how to sit on the wall

To wall sit, start with your back straight against a wall. Your feet should be shoulder-width apart and about two feet from the wall. With your back against the wall, slide down until your knees are bent at 90 degrees – your quads should be parallel to the floor and your knees should be directly over your ankles. Hold the wall as long as possible: aim for 20 seconds to start and build. You should feel a stretch in the front of your thigh and it shouldn’t take long to start burning.

Never let your knees go past your ankles in this movement, as this will make the movement less efficient and will work your calves, not your quadriceps. Keep your core engaged for all movements; consider pulling your belly button toward your spine and keeping your weight on your heels, not your toes. Also, at the end of the movement, you must not kneel down; instead, press your heels back and slide your back against the wall until you’re standing.

Benefits of Sitting on the Wall

The wall is great for building strength in the front of the leg because it isolates your quadriceps. This is great for runners because running primarily targets the hamstrings, so sitting against the wall can help stabilize the leg muscles. By activating lower slow-twitch muscle fibers, you also help build muscle endurance, which won’t help you have bigger muscles, but it will help you move faster.

As you will notice right after trying the first seated wall, these quickly increase your heart rate and help you burn calories. Unlike a squat where there are periods of work and rest as you go up and down, in a seated position against a wall you work your muscles intensely throughout the movement, increasing your heart rate and therefore the calories burned.

Variations of wall seats to try

There are no ifs or buts to this – wall sitting is intense exercise and beginners may find it challenging. Fortunately, there are several variations to make the exercise easier or more difficult.

Do not descend to your seated position to facilitate movement. Aim for a 45 degree angle, not a 90 degree angle, as this will take some of the pressure off your quads and knees. You can also shorten the time you spend moving – try recovering for five seconds first, or place an exercise ball between your back and the wall.

To complicate the movement, hold it longer or try one of these variations:

one legged wall sitting: To really light up your quadriceps, try sitting against a wall on one leg. To do this, get into a seated position, then shift your weight to one leg and extend the other in front of you. Hold this position for a few seconds before bringing your leg back to the starting position. Repeat on both sides.

weighted wall seat: You guessed it, for a weighted seated wall you will want to add weight to the movement by placing a weight plate or dumbbell on your thighs. Be sure to lift the weight before you stand up.

Sitting against the wall with a loop: To do an upper and lower body workout, hold a dumbbell in each hand and add shoulder presses or bicep curls as you come into a seated position on the wall.

Looking for more inspiration for your workout? This exercise is better for working your glutes than squatsthese The best exercises to try if you sit all dayand best abdominal exercises You can do it almost anywhere. For a different approach to squats, you can try Bulgarian split squats, which target your glutes and quads.


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How to do a wall sit — a great exercise for working your quads

When it comes to working your lower body, there are often a few exercises that come to mind — squats, lunges, and deadlifts to name a few. While these are all brilliant at working various muscles in your legs, if you’re looking to mix things up, we’ve found a super-simple exercise that’ll burn your quads like never before. 
The best part? Unlike other lower body exercises, you won’t need adjustable dumbbells or resistance bands. You’ll just need your body weight and a wall. 
Wall sits, also known as wall squats or the devil’s chair, mainly targets your quads — the muscles down the front of your thighs. It’s an isometric movement, which builds strength and endurance in the muscles without any movement. It also hits the glutes and calves and can be done from just about anywhere, using no equipment. Read on to find out more about how to do a wall sit, and the variations to try. 
How to do a wall sit 
To do a wall sit, start with your back flat against a flat wall. Your feet should be shoulder-width apart, and about two feet away from the wall. Keeping your back flat against the wall, slide down until you have a 90-degree bend in your knees — your quads should be parallel to the floor, and your knees should be directly above your ankles. Hold the wall sit for as long as possible: aim for 20 seconds to start, and build up. You should feel a stretch down the front of your thigh, and it shouldn’t take long before it starts to burn. 
Be sure to never let your knees extend out past your ankles in this move, as this will make it less effective, and work your calves, not your quads. Keep your core engaged for the entire movement; think about sucking your belly button into your spine, and keep your weight in your heels, not on your toes. You should also not collapse down into your knees at the end of the move; instead, you should press back into your heels and slide your back up the wall until you are standing. 

The benefits of a wall sit 
As wall sits isolate your quads, it’s great for building strength down the front of the leg. This is great for runners, as running mainly targets the hamstrings, so wall sits can help balance the muscles in the legs. By activating the low slow-twitch fiber muscles, you’re also helping to build endurance in the muscles, which won’t help you get bigger muscles, but will help you move faster. 
As you’ll soon notice after attempting your first wall sits, they get your heart rate up quickly and help you torch calories. Unlike a squat, where you have periods of work and rest as you move up and down, in a wall sit, you’re keeping your muscles working hard for the entire move, increasing your heart rate, and in turn, the calories burned.  
Wall sit variations to try 
There are no ifs or buts about it — the wall sit is an intense exercise and beginners might find it tough. Luckily, there are a number of variations to make the exercise easier or harder. 
To make the move easier, don’t lower as far in the sit. Aim for a 45-degree angle, not 90 degrees, as this will take some of the pressure off your quads and knees. You can also shorten the amount of time you spend in the move — try five seconds at first, and build-up, or put an exercise ball between your back and the wall. 
To make the move harder, hold the move for longer, or try one of these variations: 
Single-leg wall sit: To really torch your quads, try doing a wall sit on one leg. To do this, get into the sitting position, then shift your weight onto one leg, and extend the other out in front of you. Hold this for a few seconds, before lowering the leg back down to its starting position. Repeat on both sides. 
Weighted wall sit: You guessed it, for a weighted wall sit, you’re going to want to add weight to the move, by placing a weight plate, or dumbbell across your thighs. Be sure to remove the weight before standing up. 
Wall sit with curl: To get an upper and lower body workout, hold a dumbbell in each hand, and once you are in the wall sit position, add some shoulder presses, or bicep curls. 
Looking for more workout inspiration? This exercise is better than squats at working your glutes, these are the best exercises to try if you sit down all day, and the best ab workouts you can do from just about anywhere. For a different take on squats, you can try the Bulgarian split squat to target your glutes and quads.

#wall #sit #great #exercise #working #quads

How to do a wall sit — a great exercise for working your quads

When it comes to working your lower body, there are often a few exercises that come to mind — squats, lunges, and deadlifts to name a few. While these are all brilliant at working various muscles in your legs, if you’re looking to mix things up, we’ve found a super-simple exercise that’ll burn your quads like never before. 
The best part? Unlike other lower body exercises, you won’t need adjustable dumbbells or resistance bands. You’ll just need your body weight and a wall. 
Wall sits, also known as wall squats or the devil’s chair, mainly targets your quads — the muscles down the front of your thighs. It’s an isometric movement, which builds strength and endurance in the muscles without any movement. It also hits the glutes and calves and can be done from just about anywhere, using no equipment. Read on to find out more about how to do a wall sit, and the variations to try. 
How to do a wall sit 
To do a wall sit, start with your back flat against a flat wall. Your feet should be shoulder-width apart, and about two feet away from the wall. Keeping your back flat against the wall, slide down until you have a 90-degree bend in your knees — your quads should be parallel to the floor, and your knees should be directly above your ankles. Hold the wall sit for as long as possible: aim for 20 seconds to start, and build up. You should feel a stretch down the front of your thigh, and it shouldn’t take long before it starts to burn. 
Be sure to never let your knees extend out past your ankles in this move, as this will make it less effective, and work your calves, not your quads. Keep your core engaged for the entire movement; think about sucking your belly button into your spine, and keep your weight in your heels, not on your toes. You should also not collapse down into your knees at the end of the move; instead, you should press back into your heels and slide your back up the wall until you are standing. 

The benefits of a wall sit 
As wall sits isolate your quads, it’s great for building strength down the front of the leg. This is great for runners, as running mainly targets the hamstrings, so wall sits can help balance the muscles in the legs. By activating the low slow-twitch fiber muscles, you’re also helping to build endurance in the muscles, which won’t help you get bigger muscles, but will help you move faster. 
As you’ll soon notice after attempting your first wall sits, they get your heart rate up quickly and help you torch calories. Unlike a squat, where you have periods of work and rest as you move up and down, in a wall sit, you’re keeping your muscles working hard for the entire move, increasing your heart rate, and in turn, the calories burned.  
Wall sit variations to try 
There are no ifs or buts about it — the wall sit is an intense exercise and beginners might find it tough. Luckily, there are a number of variations to make the exercise easier or harder. 
To make the move easier, don’t lower as far in the sit. Aim for a 45-degree angle, not 90 degrees, as this will take some of the pressure off your quads and knees. You can also shorten the amount of time you spend in the move — try five seconds at first, and build-up, or put an exercise ball between your back and the wall. 
To make the move harder, hold the move for longer, or try one of these variations: 
Single-leg wall sit: To really torch your quads, try doing a wall sit on one leg. To do this, get into the sitting position, then shift your weight onto one leg, and extend the other out in front of you. Hold this for a few seconds, before lowering the leg back down to its starting position. Repeat on both sides. 
Weighted wall sit: You guessed it, for a weighted wall sit, you’re going to want to add weight to the move, by placing a weight plate, or dumbbell across your thighs. Be sure to remove the weight before standing up. 
Wall sit with curl: To get an upper and lower body workout, hold a dumbbell in each hand, and once you are in the wall sit position, add some shoulder presses, or bicep curls. 
Looking for more workout inspiration? This exercise is better than squats at working your glutes, these are the best exercises to try if you sit down all day, and the best ab workouts you can do from just about anywhere. For a different take on squats, you can try the Bulgarian split squat to target your glutes and quads.

#wall #sit #great #exercise #working #quads


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