Unlike the basic squat movement which is done while moving up and down, the wall sit is done while leaning against the wall without moving for a certain duration. The plus, wall sits can be done anywhere as long as you can lean against a solid and flat wall. Once you've mastered the basic wall sit movement, make modifications to make the exercise more useful!
Step
Method 1 of 5: Performing Basic Wall Sits
Step 1. Stand straight while leaning against a wall
Step 2. Step your feet forward 50-60 cm from the wall and then spread your feet 15-20 cm apart
Step 3. Lean against a wall and lower your body slowly by bending both knees to a maximum of 90°
Try to keep your thighs parallel to the floor so that you look like you're sitting in an imaginary chair.
- Make sure your shins are perpendicular to the floor so that your knees are not further forward than your ankles. To adjust the position of your feet, you may need to move up or down while leaning against a wall.
- This position is useful for strengthening the quadriceps and hamstring muscles so that the knee is not easily injured. These muscles play an important role during daily activities, such as standing or walking. So, make sure it's in good condition.
Step 4. Do wall sits while holding for 20-60 seconds by activating the abdominal muscles
Usually, your thighs start to feel sore after 20 seconds, but keep going for up to 60 seconds
Step 5. Slowly straighten your legs to stand up again while leaning against the wall
- Rest for 30 seconds and then repeat this movement 5 times for 60 seconds each or until your legs get so tired that you can't stay in a sitting position.
- The instructions above are a guide for beginners. If your trainer or doctor recommends that you do a certain amount and duration of wall sits, follow their advice.
Step 6. Adjust the knee bend angle to change the intensity of the exercise
Instead of repeating the same movement while bending your knees 90°, perform the first movement by sliding your body down a few centimeters. The second movement, lower the body a little further and so on.
Method 2 of 5: Using the Ball
Step 1. Place the ball between your knees
You can use a basketball or soccer ball, even a sofa cushion or rolled up towel.
Step 2. Clamp the ball firmly with both knees while lowering yourself into a sitting position
This step is useful for training a different muscle, namely the inner thigh muscle which functions as an adductor muscle.
Method 3 of 5: Holding Dumbbells
Step 1. Hold a 1 kg dumbbell; 1 dumbbell with 1 hand
Step 2. Straighten your arms at your sides as you lower your body against the wall
Method 4 of 5: Straightening Legs Forward
Step 1. Perform the basic wall sit movement. Do not do wall sits with this variation if your feet or knees are in trouble, for example due to injury, inflammation, or your leg muscles aren't strong enough. Just in case, place a sofa cushion on the floor under your buttocks.
Step 2. Slowly straighten your right leg forward
Use the strength of your thigh muscles and core to lift your right leg parallel to the floor.
Step 3. Straighten your right leg forward and hold it for a few seconds
Step 4. Lower your right leg slowly
Step 5. Adjust your posture again to a sitting position
Step 6. Slowly extend your left leg forward
Lift your left leg until it is parallel to the floor.
Step 7. Hold for a few seconds while straightening and lifting your left leg
Step 8. Lower your left leg slowly
Step 9. Repeat this movement by straightening the right leg
You can repeat this movement as many times as you can (do 4 times with each leg if you are just starting out).
Method 5 of 5: Using Resistance Bands
Step 1. Wrap the resistance band around both legs slightly above the knees
In addition to resistance bands, you can use a waistband or scarf
Step 2. Perform the basic wall sit movement
Step 3. Stretch the resistance band firmly with both feet to maintain a good posture
Try to stretch the resistance band firmly about 15 cm wide so your feet don't come close to each other.
