Wall Sits for Everyone

Home » Daily Challenge » Wall Sits for Everyone
wall sit 4

Why should we do a wall sit?

A wall sit builds strength and endurance in glutes, calves and quadriceps muscles which are all used every time you run.

How to do a wall sit – step by step guide

  • With feet shoulder width apart, sit back against a wall, lowering your bum until you are using the wall to support you in a sitting position.
  • Keep your hips, lower back and shoulders in contact with the wall.
  • Place your hands down by your sides and hold this position.
  • Your hips should be level with your knees or a little bit higher if that is too hard.  This places your hamstrings (these muscles at the backs of your legs) parallel to the ground.
  • Make sure you are pushing right through your heels here to keep balance.
  • Start off by holding for 30 seconds (or as close to this as you can) and build up to one minute.
  • When you have reached the end place your hands on the wall and stand up nice and slowly.

wall sit 2

To make your wall sit more challenging simply hold the position for longer.

wall sit

Find out more about our daily challenges, and join us on facebook to get daily tips and reminders.

Comments are closed.

Locations

Our classes take place outdoors at the following locations across Dublin:

Sandymount, Dublin
Clontarf, Dublin

Our workshops take place at the Clayton Hotel Cardiff Lane, beside the Bord Gais Energy Theatre in Dublin Docklands.

Chirunning events take place outdoors in local parks or at your club or venue.

Popular Blogs

Upcoming Events

Facebook