Last week we introduced a push up challenge, the Ladder Pushups. I have a new challenge for you today, it is The Wall Sit Challenge.
The wall sit is a bit different from typical squats since you’re holding a static position for a certain period of time, rather than working through an entire range of motion. This is a great exercise you can do anywhere without any equipment to help you build endurance in the lower body. Here’s the challenge and how to do it:
1. Stand in front of a wall (about 2 feet in front of it) and lean your back against it.
2. Slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted, hands at your sides for 30 seconds. Come back to start and repeat with an increase to 40 seconds, then 50 seconds and finally to 60 seconds.
3. To add intensity, hold weights or squeeze a ball between the knees.
Remember go at your own pace and start out at less hold times if necessary or if the challenge is too easy try the hold with one leg.
What do you think? Do you have a few minutes to take on the Wall Sit Challenge?
Good Luck!
Never, Never, Never give up on your journey!
45 users commented in " Wall Sit Challenge "
Follow-up comment rss or Leave a TrackbackI am going to take the challenge! By the way, yesterday I achieved the push-up challenge! Wall squats are a great way to increase the strength of your thigh muscles. By the way 60 seconds of isometric wall squats is no easy task! Wish me luck!
@Talli van Sunder, DPT, I am in as well, good job with the push ups! Let me know how it goes.
-Mark
I have not done these in a long time–but I have not forgotten how evil (albeit effective) they are! I will try these this week and report back–you evil man you!
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@LindaM, I want to see a bit of a “sore” report my friend. 🙂
-Mark
I did the wall sit (among a million other things) for what seemed like an eternity yesterday in physical therapy. All I can say, is I am feeling every single muscle in my butt and legs today. This is a good one!!
sweets&sweats.wordpress.com
@Fitzalan, Ooh yes the day after…a good sore though. 🙂
-Mark
Okay, THIS is what you referring to when you mentioned wall sit ups LOL. Will definitely try these!
@Lisa m, wall sit ups?
-Mark
This is a killer. Last year my husband and I bought P90X and he has you do the folowing variation. Sit as you describe above and then lift the right leg straight in front of you (now you’re sitting on only one leg), knees aligned, right leg parallel to the floor. Then switch. You do each leg 3 times 10 sec each time. KILLER.
I’m game 😉
I won’t give up on my journey. Your site inspires me every day. Thank you 🙂
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@Annette, You are doing great! 🙂
-Mark
We used to do these in a ski conditioning class I took way back in the day. An easy – but tough – exercise to add to my home repertoire!
…I’ll try this AFTER my big move. I’d like to be able to carry stuff until then!
Holy heck, that was hard! But I’m so excited that I can do it! In pain, but I can do it.
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@Mamasphere, way to take it on!
-Mark
Maybe I can get the dress thing with Mizfit, and this challenge out of the way at the same time 🙂
Mark, it’s impressive how positive you are!
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@Dr. J, Thanks as always for your feedback….it is much appreciated. 🙂
-Mark
These are great. I have done a similar exercise holding a ball. Great post, Mark!!!
I’m going to do them but tomorrow. Thanks for the idea.
Well i did it, but not for very long!! Wowsa’s that’s a good one 😉
Another oldie but a GREATIE. This was a great torturing exercise during my military days. Heh heh.
Then as an ATC we used this often as a disciplining exercise as well as a great rehab tool for injured athletes.
Here’s some cool variations to that exercise:
-hold out a weight in front of your chest with both arms
-pick one leg up off the ground without breaking form.
-pick one leg up off the ground and then extend your knee all while not breaking form.
-try doing this same exercise on your toes.
🙂
Great post my friend.
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@Strong One, You do the one legged sits! 🙂
-Mark
Looks like fun.
I’m in, I’ll give them a shot in the morning. I like a good challenge (we’ll see if I agree with that statement in the morning when I try these…).
all about the wall sit. especially when kids are in the bath tube or I happen to be drying my hair that day.
this is one of my favorites. I make it more FUN by holding my 40lb toddler in my lap. 🙂
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@workout mommy, I like it, hmm…. maybe a toddler work out post? 🙂
-Mark
I thought my legs were going to burn a hole right down through the carpet! FIRE IT UP!!
Im gonna try it
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@Suzie, Good job!
-Mark
Those things kill! Tried em before and OUCH!
@Marcy, They can be tough! 🙂
-Mark
Of course I have a few minutes to do a wall challenge, now the real challenge is for me to stay upright! LOL
i love this move but find I need an instructor screaming at me to hold it 20 seconds longer or else I give up. Need. More. Willpower.
I love this exercise! It’s a staple on my non-running workout days. To add to Strong One’s variations, place an exercise ball between you and the wall so you have to balance more. I’ll hold the 90 degree position and then, in between holds, do slow squats by using the ball to roll up and down the wall.
Definitely going to need to try this on my toes; I never thought of that one!
If you are planning on snow skiing this winter, this exercise is a must.
Thanks
That’s what I’m talking about!
Love all the suggested variations too…
Thanks, Christine.
We used to do this in bootcamp! I loved it in a masochistic way. It always turned into more of a mental exercise than physical for me. Once the burn started, I had to learn how to focus my mind on anything but the fire in my legs!
I did this wall sit exercise before. I would put a physio ball at the back to help me roll. I like this exercise very much!
Wall sits are great. Very tough but great!
[…] We had a push up challenge a couple of weeks back in the Ladder Pushups, last week we did the Wall Sit Challenge. This week I would like to target the […]
Mark, LOVE your website…very informative, current and needed.
I love the wall sits. We used to do them in volleyball too. You can increase intensity by going ‘lower’ than 90 degrees too. Or we used to scoot up where it was ‘easier’ and then stick one leg out straight and off the ground for 15 seconds…it’s a killer. You just have to be sure your entire back is against the wall.
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how many calories does this burn?
per minute…
I do wall sits all the time. They are great for toning my legs. I love poking my legs while I’m doing them and feel how hard my muscles are =]]
I’m able to do 5 minute wall sits.. I am a volleyball player, which may make it a little easier for me, but I remember when I could barely do a 1 minute wall sit.. That was just last year!
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