Let’s Talk about the WALL SQUAT
You know it, you love it: it’s that super challenge at the end of every goal session (right after running- we’re so mean!). BUT the wall sit has loads of incredible benefits.
It works your entire lower body, requiring your glutes, quads, hamstrings, and calves to work in unison… all while pushing your pain threshold.
It burns calories: because your muscles remain contracted for the whole move, you’ll notice your heart rate increase which results in more calories burned over time.
It’s a weight bearing exercise: weight bearing exercises help build strong bones which decrease your chances of suffering from broken or fractured bones.
Now, Let’s Chat FORM and TOP TIPS for success:
From a standing position, feet shoulder width apart, lean against the wall of your choice.
Walk your feet out away from you, pressing your back against the wall. Slide your back down the wall until there is a 90 degree angle at both your hips and your knees. Your knees should be directly over your ankles. DO NOT allow them to track over your toes!! You should feel your body weight in your heels not your toes.
Hands should be on the wall, out in front of you, crossed over your chest... basically anywhere that isn’t resting on your thighs, which makes the exercise easier.
Ensure your back is leaning against the wall with full spine, including head and neck, in a neutral position.
ENGAGE YOUR ABS! Make every exercise an ab exercise. Contracted abs for the duration of your wall sit means your abs are getting endurance training at the same time! Win!
When you have had enough, push UP to stand. Crumbling to the floor, with legs of jelly, can actually cause damage to your knees because tendons & ligaments are fatigued.
CHALLENGE YOURSELF
Place a weight across your lap
Single leg straight lift: From your wall sit position, lift one foot out to straight (knees stay in alignment)
March in place- slow and steady lift the alternating knees.
Lift your heels off the floor to really feel those calf muscles!
Add in a bicep curl, lateral raise, or shoulder press using weights. Added bonus of distracting you from your screaming quads.
DYNAMIC CHALLENGE!
Every day this week, we challenge you to increase your wall sit by attaching them to a daily task.
For example, waiting for the kettle to boil, brushing your teeth, folding laundry, or watching the morning news. Try to complete 1 minute of wall-sit throughout each day, whether it's in 6 x 10s sits to practice getting in and out of the position or a full 1-minute hold. Tying your wall sit to a daily task will help make it a habit in addition to your regular workouts.
Let us know what task you tied your daily wall sits to to complete this challenge and what benefits you saw over the week by Sunday!