Why You Should Bring The Nostalgic Gym Class Wall Sit Into Your Workout Routine
When we think of getting our quads, glutes, and hamstrings stronger, deadlifts that work several muscles at once, and squats, are the exercises we usually turn to. However, there is a vintage exercise that may be exactly what we need to revisit to get our lower body stronger and our abs tighter. If you were born before the year 2000, you may remember the exercises forced upon you in gym class. While most of us don't feel the need to climb a rope or do 100 sit ups with a partner, there is something to be said for challenging our bodies the way we used to when we were younger.
Although social media would have us believe that our workouts must be complicated to be effective, that is not the case. We have all of the tools in our homes to break a solid sweat, per Fitness Blender. In fact, there is a strength pose from your past that holds many benefits. It may be just what is missing from your workout.
How to complete a wall sit
Although most school gym exercises seem like experiences we should gladly leave in the past, the wall sit holds tons of benefits for the body and the mind. In addition, personal trainers have found a way to enhance this simple workout to make it more intense, per Workout Digest. Don't count out the wall sit until you read about the benefits it has on the body.
The traditional wall sit is an isometric move where you place your back straight up against a wall and position your lower half in a sitting position. The wall sit is not a complicated move, yet many get the form wrong. Those completing the wall sit need to ensure their angles are correct and that they hold the position long enough. Women's Health states that the exercise is performed by leaning up against a wall with your feet flat on the floor and your knees positioned in a 90 degree angle. Hold this position for one to two minutes for ultimate impact.
Once you master the wall sit, consider adding a kettle bell or a weight to make the burn you crave more intense. In order to do this correctly and to avoid injury, come down in your 90 degree wall sit with the dumbbells or kettle bell at your side (via Men's Health). Either hold the weight in your lap while in the wall sit, or complete reps with your dumbbells. Both exercises will build muscle, per Anytime Fitness.
The benefits of a wall sit
There are so many benefits to this nostalgic workout move. According to Health Shots, this is an incredible exercise for your lower body. The wall sit builds endurance and works a range of muscles, including your glutes, hamstrings, quads, and abs. In addition to this, it's a useful exercise for skiers, and is a great alternative to squats if you want to switch up your routine (via Workout Digest).
Although it may bring back some tough memories of adolescent gym class, incorporating the wall sit back into your workout routine under your own terms may be just the boost you need for your quad and glute regimen. You can complete this move with just your body weight, it takes no equipment, and it takes up little room in your house or the gym. The benefits of a simple isometric move like the wall sit may be what's missing from your workout routine.