Exercise of the week

Exercise of the week: Wall Sit Squat

Muscles focused: Buttocks & legs

Set up

Stand with your back up against a wall. Walk your feet about three feet in front of you (you may need to remove your back from the wall to do this). Now replace your back against the wall keeping your feet where they are.

Action Technique

Lower your hips until they are level with your knees and your knees are directly over your feet. Keep your back against the wall and look forward. Adjust your feet accordingly. Hold in position for 1 minute putting the weight into your heels not your toes. Push up after 1 minute and turn to face the wall.

Place both hands against the wall with flat palms at a comfortable arms reach distance. Stand up tall and look forwards. Squeeze your belly into your spine and bend your right knee slightly. Lift the left leg out to the side keeping the toe facing forwards. Return the leg without resting it onto the floor. Repeat on other leg then return to wall sit squat.

Breathing Technique

Breathe naturally during wall sit squat.

Breathe out to push up from wall sit squat.

Breathe out as you lift leg out to side and breathe in as you return.

Repetitions/Sets

Sit squat: One minute

Side leg raise: 15-20 reps each side

The above two exercises equals one set. Perform two sets.

Modifications

If you are challenged by this exercise start the wall sit squat holds for 15 seconds and then progress to 30 seconds, 45 seconds and then one minute.

If you would like more of a challenge, increase the wall sit squat holds to 2 minutes.

Nicolette Wilson