Wall sit challenge – do this every day for improved leg strength

Wall sit benefits

1. You can do it anywhere there is a wall
2. It’s easily progressed: you can increase the time held/number of repetitions, place a weight on the legs or add variations
3. You can add in arm movements to work the core
4. Because the back is supported, most people have no trouble getting the thighs parallel to the floor, whereas with an unsupported squat many people can’t squat so low
5. It tones all the leg muscles, especially the front of thigh
6. The risk of injury is low, as the back is supported and there is no movement

Disadvantages of the wall sit

1. It’s a static exercise – it only trains the legs in one position (Note: static holds are not advisable for those who have high blood pressure, due to the increase in blood pressure caused.)
2. It’s a strength exercise only and contributes little to cardiovascular fitness or weight control.
3. Although the exercise can be progressed by increasing time held, long holds are time-consuming and boring!

In summary, it’s a good one to do if you have a few minutes to spare, your legs need a bit of toning up, or to add into your workout for variety.

Correct wall sit form

1. Stand with your back to the wall, about 18-24 inches away from it, legs hip distance apart
2. Using your hands to help support you, bend your knees as you lean your back against the wall
3. When your back is fully in contact with the wall, start to slide down, until your thighs are parallel with the floor
4. Check that your knees are lined up above your ankles – adjust your foot position if not
5. 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.

Coming back up again

Slide back up the wall and use your hands to push away from the wall

Wall sit workout safety notes

• Make sure you follow the instructions above to get the correct position
• For general exercise safety guidelines, see here
• Rest for longer between holds/sets if you need to
• If holding the wall sit position makes you feel dizzy or light headed stop immediately and take medical advice before attempting again
• The leg muscles will build up lactic acid and feel uncomfortable, this is normal. However, there should not be any pain in the knees or any other joints. If you feel pain, reassess your position. If you continue to feel pain, take advice from an appropriate physical therapist (physiotherapist/sports injury specialist/osteopath/sports massage therapist etc).

30 day wall sit challenge

These are the number of seconds you should hold for each day.

Progressing beyond the challenge

What do you do once you can do a 2 minute wall sit? You could carry on doing 2 minutes every day, to maintain the leg strength and muscle tone you’ve achieved. Or, you could continue to increase your hold time in order to progress further. However, this will obviously become more time consuming. A better alternative is to increase the intensity by having a weight on your thighs. Alternatively, try a different leg challenge – it’s good to have variety in your workouts. See the suggestions below for more leg workout challenges.

Get the free printable wall sit challenge chart

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