I have never used wall sits for clients. But that doesn’t mean they are a complete waste of time. You should do a few and evaluate what is happening. When I do a wall sit. I feel the quads engage in an isometric contraction. Which could be good, but would require multiple positions to yeild a benefit for the majority of the muscles involved. I also feel good spinal engagement. And I can really feel proprioceptively where my alignment is all the way up my spine. So, the wall sit could be useful for posture. But I can get these benefits from a number of other activities. And things that most clients will have less difficulty with doing. Especially on their own. But to really evaluate the wall sit, I would need to use them over a period of several weeks to months. I am semi retired now. So, I will do more with them and get back to you. We might both learn something new about this exercise
Good question! I haven’t used them a lot, so I don’t have comparative data like Martin suggests in order to say whether they’re as effective or more effective than other exercises. I think they would be the most effective for a client who needs endurance in a similar position, as opposed to strength.
I don’t think they are a waste of time or useless at all. Like any other exercise they need to be used in the right way. As Paul states above, I use them and hip hinging for people who have knee problems and it just hurts to do other exercises. Great for muscular endurance. I’d be sure to hold just above or just below parallel to the floor if there are not knee issues.
I also incorporate one legged wall holds, then the client has to focus on more core stability too. 2 legged wall sits can be made more challenging by adding lateral band pulls on thighs and pressure from my hands.
Hello Tracie Renschen,
It is good you are doing your research. Everyone has their own reason for doing something.
Wall sits are a good isometric exercise for people with arthritis. Sometimes during a flare up or other injury the wall sit is the best option. It can help to use the wall sit for cross training, also.
Personal Trainer~NAPS 2 B Fit…