How to Do Wall Sits

Step-by-Step Guide

1. 1

   Step 1: Stand with your back flat against a wall.

   Your thighs should be parallel to the ground and it should appear that you are sitting in an invisible chair.
   
   Your knees should never extend past your ankles--they should be straight above your ankles.
   
   You may need to slide further up or down on the wall to get into this position.This position strengthens your quadriceps on the front of your thigh and your hamstrings on the back of your thigh, which can help prevent damage to your knees.
   
   These muscles are necessary for everyday actions like standing and walking, so it's important to keep them in good shape.,, Rest for 30 seconds, then repeat.
   
   Try to do 5 sits at 60 seconds each, or until your muscles become too fatigued to hold the sitting position.If a trainer or doctor has instructed you to do a different number of sits for a different length of time, follow their orders.
   
   This is simply a guideline to get you started. , Instead of repeating the move and bending your knees to 90 degrees each time, first slide down the wall only a couple of inches.
   
   The next rep, slide a little bit further down, and so on.
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   Step 2: Walk your feet out about about 2 feet in front of you

3. 3

   Step 3: feet spread about 6 inches apart..

4. 4

   Step 4: Slide your back down the wall

5. 5

   Step 5: bending your knees until they are bent at about a 90 degree angle.

6. 6

   Step 6: Hold this seated position for 20-60 seconds

7. 7

   Step 7: contracting your abdominal muscles.Your thighs will start to burn after 20 seconds

8. 8

   Step 8: but try to stick it out for the full 60.

9. 9

   Step 9: Straighten your legs and come back to a standing lean against the wall.

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    Step 10: Change the angle of your bent knees to change the intensity of the exercise.

Detailed Guide

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