This exercise is an isometric strengthening exercise which means it involves static contraction of the muscle which is often used as part of injury prevention or early stage injury rehabilitation. A wall sit primarily targets the quadriceps (front thigh muscles), but also engages the glutes, hamstrings, and calves. It can be effective for building strength, endurance and stability.
Watch the video below to see how to properly perform a wall sit and follow along at home.
Instructions
- Stand with your back against a wall, feet about 2 feet away from the wall and hip-width apart. Press your back firmly against the wall for stability.
- Slowly bend your knees and slide your back down the wall, lowering your body into a seated position.
- Start at an angle that is comfortable for you. If you are able to comfortably, increase the angle so that your knees are at a 90-degree angle so your thighs are parallel to the floor.
- Tighten your core muscles to keep your body stable and hold this position. Your clinician will advise how long to hold this for as well as how many repetitions to do.
- To come out of the wall sit, push through your heels and slowly straighten your legs. Stand up and take a short break before repeating if that is what your clinician has suggested.
Common Mistakes and Top Tips
- Ensure your knees are directly above your ankles, not extending past your toes.
- Keep your back flat against the wall and avoid arching your lower back.
- Make sure the feet are not too close or too far away from the wall.
- Do not allow the knees to extend too far past your toes.
- Also, do not allow the knees cave in.
