Toolbox Aid

May 13th, 2023 2:36 PM Mr. Q Categories: Body Weight

Type:

Equipment:

Wall sit is a bodyweight exercise that targets the quadriceps, glutes, and calves. It involves holding a seated position with your back against a wall.

Stretch:

• Quadriceps stretch: Stand with your feet hip-distance apart, bend your knee and hold your ankle with your hand, bringing your heel towards your buttocks. Hold for 15-30 seconds on each side.

Warm-up:

• Leg swings: Stand with your hands on a wall for support, swing one leg forward and backward, keeping it straight. Do 10-15 swings on each leg.
• Calf raises: Stand with your feet hip-distance apart, raise your heels off the ground and hold for 1-2 seconds, then lower them back down. Do 10-15 raises.

How to select the proper weight: This exercise is bodyweight only, so there is no need to select a weight.

Proper form:

1. Stand with your back against a wall and your feet shoulder-width apart.
2. Slowly slide down the wall until your knees are bent at a 90-degree angle, with your thighs parallel to the ground.
3. Keep your back flat against the wall, and make sure your knees are directly above your ankles.
4. Hold this position for the desired length of time.

How to reduce the difficulty:

• Shorten the duration of the hold.
• Perform the wall sit with a higher wall, so your legs are less bent.

How to increase the difficulty:

• Increase the duration of the hold.
• Perform the wall sit with a lower wall, so your legs are more bent.
• Hold a weight in your lap while performing the exercise.

Reps:

• Beginner: Hold for 10-20 seconds, repeat 2-3 times.
• Intermediate: Hold for 30-60 seconds, repeat 3-4 times.
• Advanced: Hold for 60-90 seconds, repeat 4-5 times.

Estimated time for exercise: 5-10 minutes