January 25, 2018
by Daira

Wall Sit Challenge

A wall sit is an isometric exercise that works great to increase your muscular strength & endurance. An isometric exercise is one that involves a static contraction of our muscles. This means that our muscles are exerting a force the entire time we are in a certain position, but those muscles aren’t contracting or lengthening.

Isometric movements like a wall sit can target many muscles at once and challenge us to hold that position for a certain length of time. During a wall sit the muscles in the front of our legs (quads) and back of our legs (hamstrings and glutes) are all engaged to keep our body in a seated position against a wall. Holding this position will help increase strength and muscular endurance as we hold it for longer and longer periods of time.

How to Wall Sit:

  1. Stand with your back flat against a wall.
  2. Walk your feet out in front of you approximately 2 ft. away from the wall, feet apart 6 inches.
  3. Slide your back down the wall, bending your knees until they are about 90 degrees - your thighs should be parallel to the floor.
  4. Hold this position while engaging your core.
  5. When you cannot hold the position correctly, stop

Try a wall sit out and challenge yourself:

  1. Learn the movement
  2. See how long you can hold it correctly
    1. Try three times and record your total time spent in a wall sit
    2. Remember to take a 2-3 minute break between each try

When your ready, take the 10 Day Wall Sit Challenge!

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