Wall Sit

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The wall sit is a static isometric exercise that primarily targets the quadriceps. It also engages the glutes, calves, and core. By holding a seated position against a wall, the muscles are kept under tension for an extended period, which helps build endurance and strength in the lower body. This exercise is great for developing leg stamina and improving overall lower body stability.

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Key Points 

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1. Starting Position:
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   • Find a Wall: Stand with your back against a wall. Position your feet about 2 feet away from the wall, ensuring that they are shoulder-width apart.
   • Back and Shoulders: Lean your back against the wall, ensuring that your spine is in a neutral position (not arched or rounded). Press your upper back, shoulders, and head against the wall for support.
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2. Lowering into the Wall Sit:
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   • Slide Down: Slowly slide your back down the wall by bending your knees, lowering your hips. Keep your knees aligned with your toes.
   • 90-Degree Angle: Lower until your thighs are parallel to the ground, or slightly lower, creating a 90-degree angle between your thighs and calves. Your knees should be directly above your ankles, not extending past your toes.
   • Engage Core and Glutes: Tighten your core and squeeze your glutes to maintain stability. Your feet should remain flat on the floor throughout the exercise.
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3. Hold the Position:
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   • Maintain Tension: Hold the position, keeping your thighs parallel to the ground. Focus on keeping your core tight and your posture upright.
   • Breathing: Breathe deeply and steadily to help maintain your posture. Avoid holding your breath.
   • Time: Begin with holding the wall sit for 20-30 seconds and gradually increase the duration as you get stronger.
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4. Finishing the Wall Sit:
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   • Stand Up Slowly: After holding for the desired time, press through your heels and slowly slide back up the wall to a standing position.
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Form & Technique:
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• Knee Alignment: Ensure that your knees are not extending past your toes. Keep them aligned with your feet, tracking in the same direction.
• Back and Neck Position: Your back and head should stay in contact with the wall throughout the exercise. Avoid rounding your back or arching your neck.
• Core Activation: Keep your core tight to support your lower back and prevent leaning forward or backward. This will help prevent injury and increase muscle engagement.
• Leg Position: Your thighs should be parallel to the ground or slightly lower, but avoid going too deep as it may put unnecessary strain on the knees.

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Breathing:
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• Inhale: Take a deep breath before you begin the exercise to engage your core.
• Exhale: Exhale steadily during the hold.