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How to do a wall sit — a great exercise for working your quads

When training the lower body, a few exercises usually come to mind: squats, lunges, and deadlifts, to name a few. While these are great for working multiple leg muscles, we’ve found a super easy workout that will burn your quads like never before when you want to mix them up.

The best part?Unlike other lower body exercises, you don’t have adjustable dumbbells either resistance band† You only need the weight of your body and a wall.

Wall squats, also known as wall squats or devil chair squats, primarily target your quads, the muscles under the front of your thighs. This is an isometric exercise that builds muscle strength and endurance without any movement. It also hits the hips and calves and can be done almost anywhere without equipment. Read on to learn more about wall mounts and variations you can try.

how to make a chair on the wall

To sit on a wall, start with your back against a flat wall. Your feet should be shoulder-width apart and about two feet from the wall. Keeping your back flat against the wall, slide down until your knees are bent 90 degrees: your quads should be parallel to the floor and your knees should be directly over your ankles. Hold the wall for as long as possible – aim for 20 seconds to start and stack. You should feel a stretch in the front of your thigh and it will start burning shortly.

Make sure to never let your knees go over your ankles in this move, as this will reduce its efficiency and train your calves, not your quads. Keep your core engaged throughout the movement; consider lowering your navel into your spine and keeping your weight on your heels, not your toes. You also shouldn’t kneel at the end of the movement; instead, you should push your heels back and lean your back against the wall until you stand up.

The benefits of sitting against a wall

Since wall seats isolate the quad, they’re great for building up front leg power. This is great for runners because running primarily targets the hamstrings, so sitting against a wall can help balance the leg muscles. Activating your low-velocity muscle fibers also helps build muscle endurance, which won’t help you build bigger muscles, but will help you move faster.

When you try your first wall chairs, you’ll quickly notice that they quickly raise your heart rate and help you burn calories. Unlike squats, where you have periods of work and rest as you move up and down, wall squats make your muscles work hard during the movement, raising your heart rate, which, in turn, burns calories with your blood pressure.

wall change attempts

There are no ifs and buts: Sitting on a wall is an intense exercise that beginners may find difficult. Fortunately, there are many variations that can make the practice easier or more difficult.

Don’t sit too low on the chair to make it easier to move. Aim for a 45-degree angle, not a 90-degree angle, as this reduces stress on your quads and knees. You can also reduce the time you spend on the move: try it for 5 seconds before working out, or place a fitness ball between your back and the wall.

To make the move more difficult, keep moving for longer or try one of the following variations:

one foot sitting on the wall: To really get your quads on fire, try sitting on a wall with one leg. To do this, sit down and shift your weight to one leg with the other leg out in front of you. Hold for a few seconds, then return the leg to the starting position. Repeat on both sides.

sitting on the wall with weights: You guessed it, for a weighted wall squat, you need to add weight to the movement by placing a weight plate or barbell on your thighs. Be sure to remove heavy objects before standing up.

curl sitting on the wall: For upper and lower body exercises, hold a dumbbell in each hand, and once you’re sitting against the wall, do some shoulder presses or bicep curls.

Looking for more exercise inspiration?East Exercise Works Glutes Better Than Squatsthese are Best practice if you sit all day.and Best Abs Exercises Can be done almost anywhere. For a different squat, try the Bulgarian Split Squat to work your glutes and quads.

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How to do a wall sit — a great exercise for working your quads

When it comes to working your lower body, there are often a few exercises that come to mind — squats, lunges, and deadlifts to name a few. While these are all brilliant at working various muscles in your legs, if you’re looking to mix things up, we’ve found a super-simple exercise that’ll burn your quads like never before. 
The best part? Unlike other lower body exercises, you won’t need adjustable dumbbells or resistance bands. You’ll just need your body weight and a wall. 
Wall sits, also known as wall squats or the devil’s chair, mainly targets your quads — the muscles down the front of your thighs. It’s an isometric movement, which builds strength and endurance in the muscles without any movement. It also hits the glutes and calves and can be done from just about anywhere, using no equipment. Read on to find out more about how to do a wall sit, and the variations to try. 
How to do a wall sit 
To do a wall sit, start with your back flat against a flat wall. Your feet should be shoulder-width apart, and about two feet away from the wall. Keeping your back flat against the wall, slide down until you have a 90-degree bend in your knees — your quads should be parallel to the floor, and your knees should be directly above your ankles. Hold the wall sit for as long as possible: aim for 20 seconds to start, and build up. You should feel a stretch down the front of your thigh, and it shouldn’t take long before it starts to burn. 
Be sure to never let your knees extend out past your ankles in this move, as this will make it less effective, and work your calves, not your quads. Keep your core engaged for the entire movement; think about sucking your belly button into your spine, and keep your weight in your heels, not on your toes. You should also not collapse down into your knees at the end of the move; instead, you should press back into your heels and slide your back up the wall until you are standing. 

The benefits of a wall sit 
As wall sits isolate your quads, it’s great for building strength down the front of the leg. This is great for runners, as running mainly targets the hamstrings, so wall sits can help balance the muscles in the legs. By activating the low slow-twitch fiber muscles, you’re also helping to build endurance in the muscles, which won’t help you get bigger muscles, but will help you move faster. 
As you’ll soon notice after attempting your first wall sits, they get your heart rate up quickly and help you torch calories. Unlike a squat, where you have periods of work and rest as you move up and down, in a wall sit, you’re keeping your muscles working hard for the entire move, increasing your heart rate, and in turn, the calories burned.  
Wall sit variations to try 
There are no ifs or buts about it — the wall sit is an intense exercise and beginners might find it tough. Luckily, there are a number of variations to make the exercise easier or harder. 
To make the move easier, don’t lower as far in the sit. Aim for a 45-degree angle, not 90 degrees, as this will take some of the pressure off your quads and knees. You can also shorten the amount of time you spend in the move — try five seconds at first, and build-up, or put an exercise ball between your back and the wall. 
To make the move harder, hold the move for longer, or try one of these variations: 
Single-leg wall sit: To really torch your quads, try doing a wall sit on one leg. To do this, get into the sitting position, then shift your weight onto one leg, and extend the other out in front of you. Hold this for a few seconds, before lowering the leg back down to its starting position. Repeat on both sides. 
Weighted wall sit: You guessed it, for a weighted wall sit, you’re going to want to add weight to the move, by placing a weight plate, or dumbbell across your thighs. Be sure to remove the weight before standing up. 
Wall sit with curl: To get an upper and lower body workout, hold a dumbbell in each hand, and once you are in the wall sit position, add some shoulder presses, or bicep curls. 
Looking for more workout inspiration? This exercise is better than squats at working your glutes, these are the best exercises to try if you sit down all day, and the best ab workouts you can do from just about anywhere. For a different take on squats, you can try the Bulgarian split squat to target your glutes and quads.

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