How To Do the Perfect Wall Sit!

How To Do the Perfect Wall Sit!

At Get Fit Now we love to incorporate wall sits into our training sessions!

Whether you’re a veteran member, or just completed your first session, chances are that you’ve done a wall sit or two!

So what is a “Wall Sit“?

In honor of “Trainer Tip Thursday”, we asked our transformation Coach/Personal Trainer, Melissa Jurkiewicz, to share her knowledge of the “wall sit” and here she explains it,  as well as her demonstrating how to do it!

A Wall Sit is an isometric (see below for an explanation of an “isometric” exercise) exercise used to strengthen the quadriceps muscle group, glutes and calves. A correct wall sit is done by forming two right angles with our bodies where one of the angles is found at the hips and one with the knees. Check out the picture for a visual example!

 Melissa demonstrating the perfect “wall sit”.

 So how do we perform this exercise correctly?

It’s not a complicated exercise, but many people get it wrong. You know you’re doing it right if you’re forming a right angle at your hips and with your knees. You will have your back is flat against the wall, and your heels on the ground.

Here are some step-by-step instructions to make sure you’re doing it right:

1 –  Start with your back against a wall (or use an exercise ball if you have one) with your feet shoulder width and about two feet from the wall.

2 – Slowly slide your back down the wall until your thighs are parallel to the ground (this is where you should see the right angles.

3 – Adjust your feet if you need to so that your knees are directly above your ankles (rather than over your toes).

4 – Keep your back flat against the wall and hold this position.

5 – You may feel a burning sensation in the quads, but if you have pain in the knee or kneecap, stop the exercise.


We hope this helps everyone understand the Wall Sit exercise, and why we use it in our training sessions!
It’s a great lower body exercise and can be done ANYWHERE 🙂 Try it at home today!

**Isometric Contraction/Exercise: An isometric muscle contraction, or static exercise, is one in which the muscle fires or contracts but there is no movement at a joint. In this type of muscular contraction, there is no change in length of the muscle (lengthening or shortening as in a Bicep curl), and no movement at the joints.

Committed to your health and fitness,
Emily, Dustin and The Get Fit Now Team

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