Squats are hard enough on their own, and leaning against a wall may seem like it'll make it easier, but it makes it even more intense! These wall sit [1] variations are meant to target your thighs, hamstrings, and butt, and they also work your core. For any of these exercises, you can place a large yoga ball between your back and the wall to add more instability, making your muscles have to work even harder.
Basic Wall Sit
- Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hip distance apart.
- Bending your knees, slide your back down the wall until your knees are at 90-degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet further from the wall to create proper alignment. Don't let your knees fall in on the midline of your body or sway outward.
- Hold for 10 to 30 seconds.
1-Legged Wall Sit
- Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hip distance apart.
- Bending your knees, slide your back down the wall until your knees are at 90-degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet further from the wall to create proper alignment. Don't let your knees fall in on the midline of your body or sway outward.
- Extend your left leg so it's parallel with the floor.
- Hold for 10 to 30 seconds on each side.
Figure Four Wall Sit
- Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hip distance apart.
- Bending your knees, slide your back down the wall until your knees are at 90-degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet further from the wall to create proper alignment. Don't let your knees fall in on the midline of your body or sway outward.
- Bend your left knee and rest your ankle just behind your right knee.
- Hold for 10 to 30 seconds on each side.
Weighted Wall Sit
- Holding a moderate-size dumbbell in each hand or one medicine ball or kettlebell at your chest, stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hip distance apart.
- Bending your knees, slide your back down the wall until your knees are at 90-degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet further from the wall to create proper alignment. Don't let your knees fall in on the midline of your body or sway outward.
- Hold for 10 to 30 seconds.