Forget Squats: This exercise is even better for legs and buttocks

The wall seat is a simple but incredibly effective exercise with which you can specifically train your thighs, your buttocks and your calves. Whether in the office or at home - this exercise is ideal for beginners and advanced and can be carried out almost anywhere without much effort.

How do you carry out the wall seat correctly?

• Position yourselfWith your back on a stable wall. It is important that the back is completely touched - in the best case, there should be no air between the back and wall.
• With an approximately shoulder width, you crouch slightly until you "sit" almost at a 90-degree angle on the wall.The most important thing isto make sure that the hip, kneecap and the middle of the foot form a perfect line and that the upper body remains upright.
• The goal:Keep this position for at least 30 seconds.

Beginner:about 30 seconds
Advanced:60 - 90 seconds

Which muscles are trained at Wall Sit?

Quadrizeps:These are the dominant muscles on the front of the thighs. Main task? The stretch of the knee!

Gluteus biggest:Better known than the big gluture muscle. Its main task is to extend the hip joint.

Calf muscles:These small power packages are indispensable for the extension of the foot.

Which errors you should avoid in the wall seat

Frequent errors in the wall seat can significantly impair the effectiveness of the exercise and increase the risk of injuries. So pay attention to the following points:

1.Mislapping of the knee
Make sure that your knees do not protrude beyond their tips. If this happens, the pressure on the knee joints becomes too great, which can cause pain or even injuries. Your thighs should be parallel to the floor so that the knees are in the 90-degree angle.

2.Backlash
A widespread mistake is not to completely press your back on the wall. A hollow cross or a round back means that the core muscles are not properly used. Your back should be flat on the wall continuously to ensure the necessary stability.

3.Wrong shoulder position
Many let their shoulders fall forward or hanging. Your shoulders should stay relaxed, but at the same time press against the wall so that you can keep an upright posture.

4.Excessive seating position
If you don't crouch deep enough and your thighs do not form a right angle to the floor, the exercise becomes less strenuous and therefore less effective. Sit deep enough to optimally demand the leg muscles.

5.Uncontrolled breathing
Some people tend to stop the air during the wall seat. This leads to exhaustion faster. Breathe evenly and consciously in order to be able to hold out the exercise for longer.

If you avoid these mistakes, you will do the exercise safer and at the same time significantly better!

The wall seat is incredibly versatile. Whether at home, in the office or even in the park - there are no excuses! Whether beginners or advanced, this exercise offers everyone the opportunity to train legs and butt effectively.

So what are you still waiting for? Try out the wall seat today and feel how he activates your muscles on legs and buttocks!

Important note at the end:Your body is as individual as your character. You have to find out for yourself which diet and which training form suits you best. Don't let others put you under pressure. Basically, however, the following applies: a active lifestyle with a balanced diet and a lot of movement is still the best way to stay fit permanently and to achieve or maintain a healthy weight. If it is difficult for you to achieve your ideal weight or if you suffer from health consequences of your overweight or below, please let yourself be supported by your doctor or nutritionist.