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class: a wall sit.
Wondering how to get the most of this versatile exercise?
Youve got plenty of options.
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But first, youll want to verify youve got the basics down.
Heres how to do it:
How long should you hold a wall sit?
The answer to this question is personal.
to make it get the benefits of a wall sit, it needs to challenge you.
And that point might come at different times for different people.
For beginners, 20 to 30 seconds is a great starting point, Wells says.
Intermediate to advanced athletes might aim for 45 to 90 seconds or more.
Keep your knees pointing straight ahead
Dont let them collapse inward, which could put pressure on your joints.
If your feet arent far enough from the wall, youll stress your knees, Wells says.
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Keep your back glued to the wall
Try your best to avoid leaning forward.
Its well worth it.
They work a lot of muscles at once
Wondering which muscles wall sits work?
Its basically two-thirds of your whole body, including your lower body and trunk.
Wall sits encourage good posture and core engagement, Wells says.
If you want to increase the challenge, try putting a weight plate on your lap.
Theyre amazing for mental endurance, Wells says.
you might even look at them as a way to practice mindfulness and connect with your breath.
Have a spare minute?
Give yourself a micro-challenge for 60 seconds.
you’ve got the option to also add them to any lower-body workout you have scheduled.
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