MovementsConditioning
Wall Sit
Also known as: Wall Squat Hold · Wall Sit Hold
An isometric squat with the back against a wall and the thighs parallel to the floor. It buys a large quad stimulus with no equipment, no impact and no skill requirement.
Wall SitConditioning
The standard
A valid hold keeps the back flat against the wall with the thighs parallel to the floor and the knees over the ankles for the prescribed time, without hands resting on the legs.
How to do it
- 01Stand with your back to a wall and walk the feet out about half a metre.
- 02Slide down until the thighs are parallel to the floor.
- 03Set the shins vertical so the knees sit over the ankles.
- 04Press the whole back into the wall and let the arms hang or fold across the chest.
- 05Breathe steadily and hold until the position breaks rather than until it burns.
Common faults
- · Sitting above parallel, which cuts most of the cost out of the hold.
- · Knees drifting forward past the toes because the feet are too close to the wall.
- · Hands pressing on the thighs to take the load off.
- · Holding the breath for the whole duration.
Scaling & progressions
- · Hold higher than parallel and lower the position as it gets easier.
- · Break the time into shorter holds with brief rest between them.
- · Widen the stance slightly if the knees feel pinched.
- · Progress to a single-leg wall sit once the two-leg version is comfortable.
Coaching tips
- · The last fifteen seconds are the whole exercise, so pick a time you have to fight for.
- · Feet further from the wall means more hamstring and less knee.
- · Perfect for hotel rooms and for keeping legs working when impact is off the table.
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