Wall Sit
The wall sit is an isometirc hold exercise, where a squat position is held against a wall. This is great for developing the strength before moving on to actual squats, or for quad strengthening after a knee injury.
Teaching points
- Stand with your back up against a wall
- Your feet should be shoulder width apart and toes pointing straight forwards
- Take your feet approximately 1-2 feet away from the wall
- Bend you knees and slide your back down the wall
- Do not let your knees move in front of your toes
- Do not squat deeper than a 90 degree (right angle) at the knee
- Start with shallow squats and increase gradually
- Hold for up to one minute
- Return to the starting position
Variations & progressions
- Use a dumbbell in each hand to add weight
Muscles worked
- Rectus Femoris
- Vastus Medialis
- Vastus Lateralis
- Vastus Intermedius
- Gluteus Maximus
- Iliopsoas
