Weighted Wall-Sit
Build serious leg strength with the Weighted Wall-Sit! This challenging isometric exercise targets quads, glutes, and core. Feel the burn!
Required Equipment
Muscle Groups
Primary
Instructions
1. Stand with your back against a flat wall. Your feet should be about shoulder-width apart and about 2 feet from the wall.
2. Hold a dumbbell at one end with both hands so that it's vertical and close to your chest. This is the 'goblet' position.
3. Slowly slide your back down the wall, bending your knees to lower your body into a seated position. Your thighs should aim to be parallel to the ground, creating a 90-degree angle with your knees.
4. Keep your head, upper back, and lower back against the wall throughout the exercise.
5. Hold the goblet position with the dumbbell close to your chest, engaging your core muscles to stabilize your body.
6. Aim to hold the seated position for a predetermined amount of time, such as 30 seconds to 1 minute, depending on your fitness level.
7. To return to standing, press down through your heels and slide back up the wall to the starting position.
8. Repeat for the desired number of sets.
Remember to breathe steadily throughout the exercise, and be sure to maintain proper form to optimize safety and effectiveness. This isometric exercise is great for building strength and endurance in the lower body, as well as for engaging the core.
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