Are you looking for exercises you can do at home? Here’s one that I have found that doesn’t require any equipment, is easy to master, and provides a great workout for your thighs.
To do a wall sit, simply begin by standing with your back against a wall, keeping your feet shoulder-width apart, with your feet about 2 feet or so from the wall. Then:
- Tighten or engage your abdominal muscles and slowly slide down the wall until your thighs are parallel to the ground.
- Make sure that you adjust your feet so that your knees are directly above your ankles (not over your toes).
- Keeping your back flat against the wall, continue to hold this position for 20 to 60 seconds.
- When you reach your allotted time, slowly slide back up the wall to a standing position.
- You can rest for 30 seconds and repeat the exercise three to five times. Increase your hold time in 5-10 second intervals as your strength increases.
What Muscles Do You Want to Work On?
Wall sits mainly target the quads, glutes, and hamstrings, but they also can work the calves. Variations of wall sit can enhance the work on your calves simply by doing heel raises as you’re sitting against the wall. If you cross one leg over the other, you can do a single leg wall sit on with each leg. You could try holding a weight on your lap to increase the intensity of the exercise. You could even work your adductor muscles by putting a medium-sized ball between your knees and squeezing. You’ll definitely feel your inner thighs burn if you give this a try.
I think you’ll find that wall sits are great for building up your muscular endurance, improving mental toughness, increasing mobility, and working your entire lower body!