Wall-Sit - More than just a leg exercise

[blackbelt]

Some of you may already know this, either by your own experience, or some other source of information.

On the Dr. Oz show last night, they spoke about and demonstrated the Wall-Sit.

The reason I bring this up here, is because I’ve always heard reference to it only as a leg exercise. However, according to one of the guest doctors, this exercise also hits the core. They were recommending it as a preventative, and some times cure, for back pain, as they indicated major causes of back pain being tight thighs and weak core muscles.

Anyway, I thought I’d share that little tidbit of information with my forum friends. Who knows? Maybe someone here can use this exercise to cure what ails them.

I haven’t really done much as far as trying the Wall-Sit myself, until this morning. After my workout, I found a spot on the front door and went into position. In my case, I still get too bored “just” sitting there. So, I did some repetitions of: MILO, Com’n At Ya, and a DSR version of the Military Press CIC. When I was done, I did feel that my legs received some attention. That’s for sure.

[The Saint]

yea! good post, for sure I know my lower back hurts sometimes when my hams are tight and I hate, oh but I hate, to stretch. I always feel like something's gonna snap!

[HE LIVES IN MY HEART]

Make it a calf workout also. Rather than keeping your feet flat on the floor, keep your heels raised and do the Wall-Sit up on your toes.

[Anzac5]

My wife got me Pushing Yourself To Power for Christmas and I must say it really works. For the last two weeks I have been trying various DVRs and DSRs and already I feel lighter and stronger. I have been adding wall sits as a finishing move. I believe they do work the core too. I remember these from middle school sports. I hope to get a routine going of some basic DSRs/DVRs then possibly move onto the GUTS workout I've been reading so much about. Are the GUTS workouts in Pushing Yourself to Power or is it it's own routine? Kindly, Ned

[duff]

Any exercise can be good for core strength if you pull in the lower belly under the belly button and tense the upper portion of the abdominals as if preparing to receive a punch--good to practice this when doing Atlas pushups, etc. John demonstrates this beautifully in his photos.

In a wall sit, you can put a basketball or soccer ball between your knees and squeeze inwards for extra inner thigh work. Add a Liederman Chest Press Isometric, get up on your toes, and you have a full-body workout.

It's also a good workout for the mind and willpower--focus your eyes on a single spot, breathe deep, and go into a trance-like state, with or without focusing on a chosen goal for your life.

[April]

Any exercise can be good for core strength if you pull in the lower belly under the belly button and tense the upper portion of the abdominals as if preparing to receive a punch--good to practice this when doing Atlas pushups, etc. John demonstrates this beautifully in his photos.

In a wall sit, you can put a basketball or soccer ball between your knees and squeeze inwards for extra inner thigh work. Add a Liederman Chest Press Isometric, get up on your toes, and you have a full-body workout.

It's also a good workout for the mind and willpower--focus your eyes on a single spot, breathe deep, and go into a trance-like state, with or without focusing on a chosen goal for your life.

Thank you, Blackbelt, for reminding all of us about this exercise. And thanks, Duff, for all the good pointers.

I am recovering from surgery and have to be extra careful what I do for quite a while. Push-ups are a bit taxing on the hernia repair so I have to limit those to less than I would really like. That said, I am looking for other exercises that don't put too much stress on the recovering area. This is an excellent exercise in general, and one that I can do without stress on the delicate tissue.

Thanks again for pointing it out. I will be adding it to my routine. I don't know if it will "cure what ails me", but it is at least an exercise I can do without injuring the hernia repair.

How often do you recommend doing it?