Wallsit a really quick efficient workout for you that is going to tone your lower half your body your quads, hamstrings, and your calves. The workout variation involves one exercise and that is a wall sit.
If you find it difficult to do squat or you’re not used to doing squats. This is a great introduction to learning how to get a good squat form before you start going straight into doing squats.
Wallsit is an exercise for your back to keep nice and straight and can really focus on working on your form. Do as many reps as you can. As a beginner counting reps may not be necessary. Just do as many reps as you can, hold it for as long as you can. As long as you’re doing it comfortably and safely within your range.
Intermediate and Advance Wall Sit
If you mastered the basics of wall sit. Add more challenge according to your fitness level or to increase intensity of a workout.
The following workout utilizes medicine ball, barbell plate, and a kettle bell. Similar objects can be use for substitute like dumbbells as long as you are doing the exercise correctly.
How to do the workout
See which type of wall sit works best for you. How do you know which one works best? You want to have a combination of being challenged but under control at the same time. If you feel you don’t have control that version is too hard for you.
Whatever version you choose, do each version counting. If you do the single leg, you’re counting time. If you’re doing weights in hand, you’re counting time with the weights.
Remember during all these exercises to keep your core nice and tight and to remember to breathe.
Switch it up next time around keep your body guessing keep the variety up to prevent plateau. Try this let me know what you think in the comments.
1. Wall Sit with Med Ball
Wall Sit or Wall sit squat until the thighs are roughly parallel with the ground while holding a medicine ball in hands in front of your chest.
2. Single Leg Medball Wall Sit
3. Wall Sit with Hip Adduction
Performing the squatting motion while holding a medicine ball activates your hip adductors. Wall sit with hip adduction sitting to your thighs are roughly parallel with the ground squeeze the ball between your knees. Remain upright with your back against the wall and hold this position
4. Wall Sit with Kettle bell
Weighted wallet sit with Kettle bell into the thighs at roughly parallel with the ground keep Kettle bell in hands and hold this position.
5. Wall Sit with Plate
Wall sit with plate squat down until the thighs are roughly parallel with the ground. Put a plate in your lap hold this position.
6. Sissy Wall sit
Sit with your heels on the wall squat down your knees are going to go over your toes. This is purpose is to load the quads more.
7. Single Leg Soleus Wall Sit
Sit with the single leg until the thigh is roughly parallel with the ground and then elevate that heel off the ground so that the calf is emphasize. Hold this position.
8. Single-leg Wall Sit
Youtube Credit: E3 Rehab