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Get ready for the ultimate challenge against yourself! The wall seat – your key to toned legs and a defined bottom.
The wall sit is a simple but incredibly effective exercise that you can use to specifically train your thighs, buttocks and calves. Whether in the office or at home – this exercise is ideal for beginners and advanced users and can be done almost anywhere without much effort.
How do you do the wall sit correctly?
- Position yourselfwith your back against a sturdy wall. It is important that your back touches the wall completely - ideally there should be no air between your back and the wall.
- With a stance that is about shoulder-width apart, squat down slightly until you are “sitting” against the wall at an almost 90-degree angle.The most important thing is, make sure that the hips, kneecap and middle of the foot form a perfect line and that the upper body remains upright.
- The goal:Hold this position for at least 30 seconds.
Beginner:about 30 seconds
Advanced:60 – 90 seconds
Little tip:If you don't have a free wall available, you can simply do squats instead of wall sitting. They are at least as effective for legs and buttocks.
Which muscles are trained during the wall sit?
Quadrizeps:These are the dominant muscles on the front of the thighs. Main task? The extension of the knee!
Gluteus Maximus:Better known as the gluteus maximus. Its main task is to extend the hip joint.
Calf muscles:These little powerhouses are essential for stretching the foot.
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What mistakes you should avoid when sitting on the wall
Common wall sit mistakes can greatly reduce the effectiveness of the exercise and increase the risk of injury. Therefore, pay attention to the following points:
- Malposition of the knees
Make sure your knees don't extend past your toes. When this happens, the pressure on the knee joints becomes too great, which can cause pain or even injury. Your thighs should be parallel to the floor so that your knees are at a 90-degree angle. - Back posture
A common mistake is not pressing your back completely against the wall. A hollow back or a rounded back means that the core muscles are not properly stressed. Your back should be flat against the wall throughout to ensure the necessary stability. - Incorrect shoulder position
Many people let their shoulders fall forward or sag. Your shoulders should remain relaxed, but at the same time pressed against the wall so that you maintain an upright posture. - Sitting position too high
If you don't squat deep enough and your thighs don't form a right angle to the floor, the exercise will be less strenuous and therefore less effective. Sit low enough to optimally challenge your leg muscles. - Uncontrolled breathing
Some people tend to hold their breath while wall sitting. This leads to exhaustion more quickly. Breathe evenly and consciously to be able to carry out the exercise for longer.
If you avoid these mistakes, you will perform the exercise more safely and at the same time much better!
The wall seat is incredibly versatile. Whether at home, in the office or even in the park - there are no excuses! Whether beginner or advanced, this exercise offers everyone the opportunity to train their legs and buttocks effectively.
So what are you waiting for? Try the wall seat today and feel how it activates your legs and bottom muscles!
Important note at the end:Your body is as individual as your character. You have to find out for yourself which diet and which form of training suits you best. Don't let others put pressure on you. In principle, however, the following applies: an active lifestyle with a balanced diet and lots of exercise is still the best way to stay fit over the long term and achieve or maintain a healthy weight.
