Ah, the wall sits. The exercise that either wins your heart or makes you cringe at the mere thought. It’s that isometric move where you plant yourself against a wall, engaging your quads, hamstrings, adductors, calves, and core in a fiery showdown. Now, why would anyone willingly subject themselves to a wall sits challenge, you might ask?
Well, for those of us drawn to resistance training, low-impact strength exercises, and compound movements that work for multiple muscle groups simultaneously, wall sits are a no-brainer. And there’s science to back it up. Research suggests that wall sits can significantly enhance muscular strength and endurance while also lowering blood pressure, surpassing even aerobic activities, weight training, and high-intensity interval workouts. Impressive, right?
Moreover, with up to 10,000 monthly searches on Google, it’s clear that wall sits have captured people’s interest. So, armed with curiosity, I decided to incorporate a wall sits challenge into my weekly workout routine at home. To find out more about how it went, the improvements I observed in my fitness, and tips on mastering the form, read on. And while you’re here, look into our guides on strength training for women, beginner-friendly strength training, and low-impact strength exercises.
Wall sit via Rebecca Shepherd
My wall sits challenge journey: An inside look
What exactly is a wall sit?
Picture this: you’re seated against a wall, knees bent at a 90-degree angle, enduring the burn as your muscles work overtime. This is the essence of a wall sit. But make no mistake, it’s anything but easy.
“A wall sit engages various muscles in the lower body and core, making it ideal for enhancing full-body stability,” explains Lotti Sorrell, founder and head trainer of Longevity. “While the primary muscle groups targeted include the quadriceps, hamstrings, adductors, calves, and core, the entire body must maintain proper form throughout the exercise.”
How to nail the perfect wall sits form
To ace your wall sit, Sorrell recommends:
- Slowly lowering into a squat position with your back against the wall.
- Aim for a 90-degree angle at the hip, knee, and ankle while keeping your lower back pressed against the wall for core stability.
Now, onto the fun part–the wall sit challenge!
What’s a wall sits challenge, anyway?
So, what exactly does a wall sit challenge entail? It’s simple: hold a wall sit for a specified duration, whether it’s 30 seconds, a minute, or for the bravest among us, five minutes. Depending on your chosen challenge, aim to perform this exercise once, twice, or thrice daily over a predetermined period, be it days, weeks, or a month.
For my challenge, guided by Jenni Tardiff, master trainer at The Gym Group, I opted for a one-minute wall sit, thrice a day, spanning seven days.
According to Tardiff, “Strive to maintain each wall sit for 30 seconds to one minute per set, completing three sets. As you progress, increase the duration to enhance endurance or add weights for an extra challenge.”
The benefits are worth the burn
Here are four reasons why wall sits are worth your time:
- Full-body engagement: They work multiple muscle groups simultaneously, providing maximum efficiency in minimal time.
- Blood pressure control: Research suggests that isometric exercises like wall sits can effectively reduce blood pressure.
- Low impact: Perfect for longevity-focused fitness, wall sits build strength without compromising joint health.
- Muscular endurance: By challenging your lower body to sustain an isometric contraction, wall sits improve endurance and stability.
I tried a wall sits challenge every day for a week, here’s what happened
Days 1-3
Confession time: before this challenge, wall sits weren’t part of my routine. As someone inclined towards dynamic exercises like squats and lunges, the prospect of holding a static position for 60 seconds was daunting.
Yet, there I was, at 8 a.m., legs forming a right angle against the wall, timer ticking away, and muscles protesting. The burn was real, but I persevered. By day three, I found my rhythm, mastering three sets of one-minute wall sits.
Days 4-7
Days four and five brought a slight improvement in endurance. My quads protested less, but the challenge remained intense. On the penultimate day, I introduced a variation, raising my arms above my head for an added core challenge. It was tougher than expected but rewarding.
As I tackled the final day, determination surged through me. I pushed past the discomfort, holding the position for one minute and seven seconds—a personal victory.
@hollyb_fitness What goes through my head during wall sits 🥴 #homeworkout #workingout #legworkout #imissthegym #imissthegymsomuch ♬ Pretty Girl (Cheat Codes X Cade Remix) – Cheat Codes,Maggie Lindemann,CADE
The verdict
After seven days of wall sits, I noticed a significant improvement in my strength and endurance. Despite the initial struggle, the challenge proved rewarding, requiring just three minutes of effort daily.
So, if you’re seeking a time-efficient yet effective exercise, consider adding wall sits to your routine. They may just surprise you.
Ready for the challenge?
So, how long should you hold a wall sit? It varies based on your fitness level, but aim for 20-30 seconds for beginners, 45-60 seconds for intermediates, and 60 seconds or more for advanced practitioners. And remember, form is key!
How long should you hold a wall sit?
The duration of a wall sit depends on your fitness level:
Beginners: Aim for 20 to 30 seconds per hold, gradually increasing duration to build strength.
Intermediates: Hold for 45 to 60 seconds to further challenge your muscles.
Advanced practitioners: Aim for 60 seconds or longer, incorporating variations and added challenges for continued progress.
Ready to take on the wall sits challenge? Lace up your sneakers, find a sturdy wall, and let the gains begin.
This article was syndicated from Marie Claire UK
Translated and adapted by Praise Vandeh, Marie Claire Nigeria Content Writer
