Muscles Used: Glutes, hamstrings, quadriceps and core. Function: Holding the body in this static position causes the muscles to contract isometrically – helping to build strength and muscular endurance. How to perform a wall sit
Steve's Fitness tip of the month WALL SIT
1. Lean against the wall with your feet planted fi rmly on the ground, shoulder width apart. Your feet should also be about two feet away from the wall.
2. Now slowly slide down the wall with your back pressed against it until your legs are bent at a right angle.
3. Keeping your feet in that position, lean your back and arms in to the wall to begin to support your weight.
4. Your knees should also be directly above your ankles and your back should be touching the wall at all times.
5. When your knees are at an angle of 90 degrees and your thighs are parallel to the fl oor, maintain this position for between 30- 60 seconds.
6. Aſt er holding this position, slide yourself back up the wall and in to the initial position.
Remember these tips:
1. Keep your core braced allowing your back to stay fl at against the wall – maintain good posture throughout the exercise.
2. Remember to breathe when performing the exercise – don’t hold your breath.
3. Perform this exercise 3 times, with 30 seconds to a minutes rest in between. Next time you perform the exercise, try and hold it for longer than your previous eff ort
4. As you gain strength, increase your holding time by 10 seconds.
Steven Nettleford has been running boxing fi tness, martial arts and kids classes across Worcester since 2008. Currently he works in a few gyms across Worcester doing Personal Training and Boxing Fitness Classes. To contact him call 07538 926 175 or email
nettleford@icloud.com
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