Sit (wall)

1. Stand with your back flat against a wall and walk your feet out about 50 to 60 cm.
2. Slide down the wall until your thighs are parallel to the floor and your knees are bent to about 90 degrees.
3. Position your feet hip width apart with knees stacked directly over your ankles.
4. Press your whole back and shoulders into the wall and let your arms hang at your sides or rest crossed on your chest.
5. Breathe steadily throughout the hold; do not hold your breath.
6. Hold the position for the target time, keeping your weight through your heels and midfoot.
7. To finish, push through your feet and slide back up the wall to standing.

Common Mistakes

• Sliding too low or staying too high: thighs above parallel makes the hold trivially easy, while sinking below parallel with knees past the toes shifts strain into the knees.
• Resting hands on the thighs: pressing down with the hands unloads the quads and cheats the hold; keep the arms off the legs.
• Letting the hips drift as you fatigue: creeping upward shortens the hold's effect; end the set deliberately rather than slowly standing up.
• Holding your breath: isometrics spike blood pressure when you brace and stop breathing; keep a steady breathing rhythm.