How to Do Wall Sit Exercises

Video Transcript

"Hello, my name is Kyle Brayer, and your next in-home leg workout will be the wall sit. The wall sit is an isometric movement used at the end of your workouts to really work those quads, hamstrings and glutes. So we'll work our way over here to this wall. Now, ideally Karie wants to sit in a full perfect squat position, so her feet are actually going to come out from the wall a little bit so those knees don't track over the toes, and then she's going to lean back onto the wall and then slide down, and then shuffle her feet out as needed to keep those toes in front of the knees, and then this will be her position. Whatever is most comfortable -her hands can be on the wall or her hands can be on her thighs. She has a nice 90 degree bend from the bottom edge of her leg through her kneecap. She's keeping her back straight up and down and then she's looking forward. This is really going to burn those quads. So as Karie gets tired she's going to place her hands on the wall, push up and then lift her body up that way. It's really important as you fatigue, which will happen in about 15-20 seconds as you start doing this exercise, that you don't come down to the ground. It can cause a lot of damage to the kneecap if you were to slide down the wall toward the ground so you want to actually push with your weight away from the wall and come up, just as how Karie did. So that is the wall sit. "