- Have your feet a little more than hip distance apart, parallel or slightly turned out.
- Bend at your knees and hips as you lower into squat position. Aim to get your thighs parallel with the floor.
- Make sure your knees don’t go any further forward than your toes.
- Come back up gently, making sure you don’t jerk your knees backwards.
- Avoid arching your back or rounding your shoulders and keep your neck in line with your spine.
- Stand with your feet about hip distance apart
- Make sure you keep your abdominal muscles engaged (see here for more about this), your shoulders relaxed down and your back straight throughout
- Take one leg out behind you and touch your toes to the floor. Make sure you keep your feet hip width apart.
- Now bend at both knees, so that you lower your body towards the floor. At the end of the movement, your thighs should be parallel with the floor, your front knee should be bent to 90 degrees and in line with your ankle, your back knee should be just above the floor.
- Make small pulse movements up and down 1-2 inches from this position.
How to get into the wall sit position
- Stand with your back to the wall, about 18-24 inches away from it, legs hip distance apart
- Using your hands to help support you, bend your knees as you lean your back against the wall
- When your back is fully in contact with the wall, start to slide down, until your thighs are parallel with the floor
- Check that your knees are lined up above your ankles – adjust your foot position if not
- The position shouldn’t be uncomfortable. If there is any discomfort in your back or knees, then check your position carefully. If you still feel discomfort, don’t do this exercise without seeking appropriate medical advice.
Please read these safety guidelines before you do this workout. Also note that the wall sit is a static exercise – it only trains the legs in one position. This means it is not advisable for those who have high blood pressure, due to the increase in blood pressure caused.