5 Best Alternatives to Wall Sit

Targeted Muscles: Glutes, Quads, Calves, Core

Equipment: None

No of Reps: 12 per Set

Now a days, there are multiple ways of maintaining abs and many different exercises are there. But Wall Sit lies on the top for giving the perfect six packs ab. Young generation always leads to gym centers and engage themselves in tougher workouts to maintain their abs.

But most of the people are unaware of some workoutsthat they can carry out at homes. In this brief article, we will come to know about wall sit, its benefits, way of performing, and some best alternatives to wall sit. Let’s catch some interesting facts:

Wall Sit

Wall Sit is basically a core workout where you need to sit like a chair with a base line of your feet. It primarily targets your abs and other important muscles in a unique manner. Posing like a chair is not an easy activity and you must engage your legs and back for put pressure on them.

However, it is not the toughest exercise though it requires you to boost power of your legs and back. Not only, wall sit targets abs and quads but it also puts stress on lower back.

Benefits of Wall Sit:

There are multiple advantages of this easy-to-perform workout but some of them are listed below. Let’s find some suitable advantages of this isometric exercise:

Builds Muscle Endurance: Wall Sit exercise remains on the top when it comes to boost your muscular strength. By putting pressure on different muscles, this workout has core significance for muscle strength.

Proper Balancing: If you are not so good in maintaining your body balance, then give this exercise a try. Wall Sit pose is ideal for body balancing and gives you alignment of bearing whole body weight through back and legs.

Calorie Burner Activity: However this activity contributes to lose your weight to some extent. For a bulky person, it’s hard to lift heavy weights. But Wall Sit exercise has overcome this problem by providing functionality of burning calories.

Flexibility: Wall Sit exercise keeps your body flexible as it engages the core parts of your body. Quads, hamstrings, and calves are the targeted muscles that will refrain your body flexibility.

Injury Prevention: By lifting weights, there always exists a chance of bearing injury in the muscles. But this exercise is injury-free workout as you don’t need to carry dumbbells or barbell. Moreover, it can be done anytime and anywhere without any external machines.

How to Perform Wall Sit

Each exercise is valuable and significant only if it is done in a proper way. It is true that every exercise needs deep consideration of how it should be performed. But you must follow proper form to gain better results.

• Stand along a wall with your feet in the forward direction of about 25 feet.
• Now bend the knees at a 90-degree angle in such a way that your upper body remains straight.
• Afterwards, you need to put pressure on your lower back and knees. The more pressure you put on your muscles, the more benefit you will gain.
• Try to maintain the pose for long time for maximum outcome.

Alternatives to Wall Sit

However, Wall sit is an easy activity for all and sundry but it may cause pain in knees or lower back if performed regularly. Therefore, you must consider some alternatives to wall sit described in the following blog:

1. Step Up

Step up can be the best alternatives to wall sit as it is flexible and easy-to-perform. All you need is to step on the stairs or chair as per availability and keep your knees engaged. With the alternate legs, you must perform this activity for two to three minutes. Whether you are in office or enjoying sunset in the park, you can carry this workout with hesitation.

While performing the exercise, you must exhale breathe to avoid any discomfort. This exercise costs nothing except for a higher step including bench, chair, etc. Keep one thing in mind that the level of the bench is directly proportional to your knees. Moreover, while lifting the body upward from the floor, you must maintain a bend in your back.

2. Lunges

Lunges are one of the top-rated alternatives to wall sit due to its effectiveness for glutes, hamstrings, and quads. This exercise is best for ones who want to put pressure on the legs through a comfortable channel.

Without lifting heavy weights, you can tone your leg muscles and claves as well. You must stand straight on the floor with hands on your waist to maintain body balance. Now you must bend your right/left knee at a 90-degree angle

However, the practice of squat and lunges is similar but the difference is focusing on one leg at one time. You must push yourself back and follow the same practice for other leg. Try to maintain your posture and keep your knee just behind your forwarded toe.

3. Mountain Climbers

Whether you are an athlete or a sportsman, Mountain Climbers is beneficial for you. As one of the core alternatives to wall sit, this activity is suitable for your overall muscular toning. It also improves your body posture and keep your blood running through the whole body.

However, your heart will also pumped up during this exercise which provide cardiovascular strength. By challenging your different muscles, Mountain Climbers is great workout for endurance.

Related Article: 6 Best Alternatives to Butterfly Sit-ups

You must try from a push-up position and bring one knee up towards your chest. Now alternate the legs and bring yourself in a running form. Keep doing it for long time and ensure to maintain a proper balance.

For fatty people, this workout is a gift as it decreases the belly fat and contributes enough to provide a balanced weight. For maximum gains, you must perform 3 sets of 12 reps and note the difference.

4. Squats

Another effective exercise for your hips and ankles is squat. Considering this workout as alternative to wall sit is not a bad idea as it engages your lower back and hips. Stand straight on the floor and put pressure on the heel.

Make sure to keep your knees parallel to the toes as it will provide proper body balancing. Afterwards, you must bring your body weight down and feel pressure on the knees. During the whole activity, you must ensure proper range of motions and utilize different angles.

For newbie, three sets of 10 reps are enough but when you will feel comfortable its up to you to increase the intensity.

5. Crunches

Yet crunches are effective for your abdominal and other core muscles of the body. It is best for lower back but make sure to engage your neutral spine while working on it. You must lie on the floor with your knees bend at 90-degree angle.

Your hands must be behind your neck and lower back is just abpve the surface. Now put pressure on the abdominal muscles to lift your weight up for about 3-4 inches and hold the position for five seconds. You must perform three sets of 10 reps initially.

You can increase the number of sets/reps as per your desire. To increase the efficiency of your exercise, you can twist your torso simultaneously and lift the shoulders up off the surface.

Bottom Lines

No doubt, Wall Sit is beneficial for people of different ages and can be performed from your home comfort. But performing the same exercise for similar muscles may cause pain in the particular muscles.

Therefore, fitness lovers must consider some alternate workouts that are effective for overall body muscles. In the above blog, we have provided information about the workouts that you can consider instead of Wall Sit.