Is it okay to do wall sits with my legs straight out and shoulder-width apart with my knees locked? Certified Personal Trainer Go down as you do so, and keep leaning against the wall. Bring your phone. 2009;41(2):408–417. Ashley Mateo is a writer, editor, and UESCA-certified running coach who has contributed to Runner’s World, Bicycling, Women's Health, Health, Shape, Self, and more. And yet most humans or sheep have likely never looked at a wall as the perfect piece of equipment to improve the strength and tone of their legs.

This article was co-authored by Julian Arana, M.S.eD., NCSF-CPT. You can perform this exercise anywhere you have access to a flat wall. Slide down to the wall sit position or chair position, and engage your core. Your thighs are under a lot of tension during the standard wall sit, but if you determine that your inner thighs are getting off somewhat lightly you can target them directly by holding an exercise ball between them during the exercise. It will help strengthen your calves and tone your thigh muscles. Put your feet forward and go down as you do so.

Your lower legs should be parallel to the ground with your knees directly over your ankles. Just remember to always maintain proper form. There were times I even felt it in my abs!

If you're going to sit all day, make sitting work for you. Adding in some balance challenges can take that to the next level. 15 Best Cuticle Scissors For Beautiful Fingernails, 13 Best Moisturizers For 4C Hair For Soft And Nourished Coils, Top 10 Prenatal/Antenatal Exercises And Their Benefits, How To Get Slim Fast And Easily – 30 Proven Ways, 13 Effective Hand Exercises To Include In Your Workout For Stronger Hands. Your feet should be 6 inches apart. How to do Wall Sit: Step 1: Stand with your back flat against the wall and your feet about 1-2 feet away from the wall. Is It Possible To Lose Belly Fat In A Week? This is your starting position. This takes the traditional wall sit exercise to a higher level and helps you gain muscle strength and stamina. All these moves call on your core muscles to help you keep your alignment straight and your back against the wall.

The easiest way to progress the exercise is to add some weight. Relationship between lower extremity extensor strength and wall squat performance. So, this is how easy the wall sit exercise really is! The only wall sit equipment that you really need is the following: This wall sit exercise will help tone your thighs. Place a weight plate on your thighs to increase the difficulty. Julian has over 12 years of personal training and coaching experience. Incorporate this move and similar ones into one of these popular workouts: Get exercise tips to make your workouts less work and more fun. Release the hold, lower your heels and repeat.

But traditional wall sit exercises are only for the lower body. The wall sit strengthens your lower body, especially your thighs, and improves stamina so you should be that little bit more sprightly at the end of your next long run. For those of you who are not familiar with the wall sit, this is an exercise done over a period of time rather than a specific amount of repetitions. Runner’s Knee: What Is It, Why Does It Happen And How Do You Avoid It? {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/de\/Do-Wall-Sits-Step-1-Version-7.jpg\/v4-460px-Do-Wall-Sits-Step-1-Version-7.jpg","bigUrl":"\/images\/thumb\/d\/de\/Do-Wall-Sits-Step-1-Version-7.jpg\/aid645992-v4-728px-Do-Wall-Sits-Step-1-Version-7.jpg","smallWidth":460,"smallHeight":259,"bigWidth":"728","bigHeight":"410","licensing":"