Wall Sit
Back leaning against a wall slide downward until a 90° angle is formed between the thighs and calves. The knees should be above the ankles and not past the toes. One maintains the position with the core active, the back firmly against the wall and the arms along the sides or crossed over the chest.
Media
Instructions
Standing with your back against a smooth and stable wall.
Place your feet hip-width apart, about 30-40 cm away from the wall.
Slowly bend at the knees and slide your back down along the wall until your thighs are parallel to the floor and your knees are bent at about 90°, without going over the toes.
Keep your arms stretched out in front of you.
Hold the position by contracting your thigh muscles and core.
Exit the position: push off with your feet and slowly slide up along the wall until you return to a standing position, relax your muscles and take a few steps to loosen up your legs.
Exercise Details
Repetitions
3/4 reps
Hold Time
60 seconds
Breathing
Regular and controlled.
Important Warnings
People with knee problems:
The position can increase pressure on knee joints. It is recommended to avoid or modify the position.
People with lower back or postural problems:
Perform the posiozne carefully especially if you have back pain in the lower back. It is advisable to make sure that your back stays tight to the wall without arching it.
Pregnant women:
In advanced stages of pregnancy, the position may be uncomfortable. It is recommended to adjust the position or avoid it.
Related Exercises
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Intermediate • 4min
Intermediate • 2min
Intermediate • 2min