Standing · Strength · 40 seconds

Wall sit

Also called wall squat, wall slide or mini wall sit.

How to do a wall sit

1. Stand with your back flat against a wall, feet hip width apart and a step out in front.
2. Wear shoes with a good grip so your feet cannot slide.
3. Slide down the wall until your knees bend a little, keeping your knees above your heels.
4. Hold for a few breaths, breathing steadily. Never hold your breath.
5. Slide back up to standing, and repeat. Come up straight away if your knees complain.

In Vaskuna the voice says: “Back flat on the wall, feet a step out in front. Slide down until your knees bend a little, hold a few breaths, then slide up.”

Go gently

Wear shoes that grip. Keep breathing, knees above your heels. Come up if your knees complain.

Keep breathing steadily through the hold. Never hold your breath.

Make it easier

Bend your knees only very slightly and hold for a shorter time.

Make it a little harder

Hold the same small bend for a few breaths longer, breathing steadily.

Have within reach

• A clear stretch of wall

In a session

In Vaskuna this usually lasts 40 seconds. It is part of one routine: Wall strength.

Questions

How low should I go in a wall sit?

Only until your knees bend a little. You do not need to sit as low as a chair. Come up if your knees complain.

How far from the wall should my feet be?

Far enough forward that your knees stay over your feet, not past your toes, when you bend. A short step out from the wall suits most people. Make sure your feet will not slip.

More strength movements

• Sit to stand
• Heel raises
• Wall push
• Standing knee lifts
• Seated leg extensions
• Counter push-up
• Side leg lift
• Standing heel curl
• Gentle hip hinge

Vaskuna is not a medical device. It does not diagnose, treat, monitor or prevent any condition, and nothing in it is medical advice. Talk to your doctor before starting new exercise, and stop and seek medical help if you notice chest pain or tightness, severe breathlessness, dizziness, or a racing heartbeat.