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Once in such a position, the participant should slowly slide down the wall with their back pressed against it until their legs are bent at a right angle. This angle is very crucial because if the thighs are not parallel to the ground, the quadriceps will be bearing less load and the effectiveness of
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formed by the body, one at the hips and one at the knees. The person wall sitting places their back against a wall with their feet shoulder-width apart and a little ways out from the wall. Then, keeping their back against the wall, they lower their hips until their knees form right angles. This is a
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Depending on the participant's strength, they should hold the position for 20 seconds to a minute (or longer for more advanced athletes). If performing multiple repetitions of the exercise (three is often a recommended number), the participant should rest for half a minute in between to allow their
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As the participant gains strength, they can increase their holding time by small increments such as 10 seconds. While a burning feeling in the quadriceps muscles is normal, if the participant feels even a little pain in their knee or kneecap, they should be advised to immediately stop the
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The participant should lean against the wall with their feet planted firmly on the ground, shoulder-width apart. Their feet should also be about two feet away from the wall (though the optimal distance will be somewhat dependent on the participant's
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very intense workout for the quadriceps muscles, and it can be very painful to hold this position for extended periods. Wall sits are used as a primary strengthening exercise in many sports requiring strong quadriceps including
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Wall sitting primarily builds isometric strength and endurance in glutes, calves, quadriceps, hamstrings, and adductor muscles. A study in the
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The participant's knees should also be directly above their ankles and their back should be touching the wall at all times.
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is a means of exercise or punishment, where one positions themselves against a wall as if seated.
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which involve engaging muscles without movement, such as wall sits and
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Nicholas
Institute of Sports Medicine and Athletic Trauma, 2007-03-08.
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A wall sit specifically refers to an exercise done to strengthen the
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