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Weight Plate Wall Sit
Intermediate - Strength - Compound
Targeted Muscle Group
Upper Legs
Glutes
Recommended Equipment
Weight Plate
How to do it
The weight plate wall sit is a variation of the traditional wall sit exercise that adds resistance to increase the challenge for your lower body muscles, particularly the quadriceps, hamstrings, and glutes.
Stand with your back pressed firmly against the wall. Walk your feet out and slide your back down the wall until your knees are bent at a 90-degree angle, or as close to 90 degrees as possible. Your feet should be positioned slightly wider than shoulder-width apart, and your knees should be aligned with your ankles.
With your hands gripping the weight plate in front of your chest, keep your elbows bent and close to your body.
Ensure that the weight plate is held securely and does not slip during the exercise. Brace your core muscles to stabilize your spine and maintain proper posture throughout the exercise.
Hold the wall sit position with your knees bent at a 90-degree angle and your back pressed against the wall.
Keep your chest lifted, shoulders back, and gaze straight ahead.
Ensure that your weight is distributed evenly through your feet, with the majority of the pressure on your heels.
Hold the wall sit position for a predetermined amount of time, such as 20-30 seconds, or longer if you're more advanced. Focus on breathing steadily throughout the hold, inhaling through your nose and exhaling through your mouth.
After completing the hold, slowly push through your heels and straighten your legs to return to the standing position against the wall. Keep your back pressed against the wall as you rise up. Take a short rest period before repeating the exercise for additional sets or hold times. Aim to perform 2-3 sets of wall sits, holding each position for the desired duration.
