The wall sit is more of a position than a movement (think plank-meets-squat, and you’re on the right track).
If you aim to build strength in your quadriceps and hamstrings, this isometric exercise is a great addition to your workout routine. By holding muscular contraction against resistance, you’ll increase lower body strength.
To begin, stand about two feet away from a flat wall. Firmly press your back against the wall and slide yourself down until your knees are bent at a 90-degree angle. Shoes or not, your entire foot should be flat on the floor.
While your entire upper body remains against the wall, breathe evenly and maintain this position for a predetermined amount of time. Depending on your physical condition, this could mean 15 seconds; it could also mean two minutes. Upon completion of the desired time, exhale and slowly return to a standing position.
To involve the adductors (inner thigh muscles), you can squeeze a small medicine ball (or reasonable replica) between your knees for the duration of the sit. Remember to breathe evenly despite the extra tension.
Another variation to consider involves alternating the sitting angle from 90- to 45 degrees (and sometimes back). Begin by performing the wall sit at 90 degrees, switching to 45 degrees at the halfway mark. The shift allows you to strengthen the muscles at different work angles. I’d suggest you get comfortable with 90 degrees before you start switching up, though.
Much as it does while performing a plank pose, the laws of physics seem to not apply while doing a wall sit. Time. Drags. On.
Therefore, a more dynamic variation can be implemented to not liven up the proceedings but to also involve the upper body:
When beginning the wall sit, hold a dumbbell of medium-level weight in each hand. You may also use cans, water jugs, etc. — as long as they are manageable and of equal weight.
Once you’ve assumed the 90-degree angle, bring the weights to your shoulders — palms facing forward — and perform a set of overhead presses or bicep curls. Exhale as you raise the weights, and inhale as you return your arms to the starting position.
Be careful to keep your back pressed firmly against the wall throughout the set. For this variation, the set length is determined by number of repetitions.
Here’s a look at the wall sit/curls combo.
Note: The exercise advice presented above is not meant for anyone with contraindicated health problems. Please consult a trusted medical or fitness professional.
I wish! I am one big contradicted health problem. Once so fit ... now increasingly frail in body. But growing stronger in spirit.
Thanks Mickey Zed.
"Up Against the Wall" of a different stripe.
https://youtu.be/WI1sTyaErW0