Wall Sit

Exercise of the Month

By William Parker, CSCS

Athletic Performance Center

October – Wall Sit

            Leg strength is an important factor in being a good athlete.  Wall Sits are a great exercise to help improve your overall leg strength.  Another benefit to doing Wall Sits is that it helps keep proper muscle alignment or tracking throughout your legs.  It also can be done just about anywhere, because all you will need is a stable wall.  Using a stop watch or countdown timer will be helpful to track your time. 

            To perform a Wall Sit properly first, start by leaning your entire back and hips against the wall with your feet shoulder width apart.  Place your heels about one foot length away from the wall.  Then with your hands on your hips, sit down so the crease of your hip is the same height as your knee, while keeping your hips and back flat to the wall.  The first time you try Wall Sits is always the hardest, so do not get frustrated and quit.  Some shaking and discomfort is expected in the legs, especially the thighs.  Try holding the Wall Sit as long as you can and time yourself to see how you do.  Then after about 2 weeks of training with the Wall Sit, try it again to see if you get better.  Start by holding the Wall Sit for 30 seconds 2-4 times with a 60 second rest in between each.  Eventually challenge yourself by holding for longer time intervals or shorter rest times.