Wall Sits for Everyone

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

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