Wall Sit (narrow Stance)

1. Stand with your back against a wall and your feet close together, roughly hip width apart or narrower.
2. Walk your feet forward and slide your back down the wall until your knees bend to about 90 degrees.
3. Keep your thighs roughly parallel to the floor and your back flat against the wall.
4. Brace your core and keep your weight centered over your heels and midfoot.
5. Hold the position, breathing steadily rather than holding your breath.
6. Keep your knees tracking straight ahead rather than caving inward.
7. Hold for 20 to 45 seconds depending on your current endurance.
8. Push through your heels and slide back up the wall to standing once the hold is complete.

Common Mistakes

• Letting the knees drift past the toes: Sliding too low or too far from the wall pushes the knees forward and adds joint stress. Keep your shins close to vertical throughout the hold.
• Holding your breath: Locking your breath during the hold raises blood pressure unnecessarily. Breathe steadily in and out for the duration of the set.
• Resting hands on the thighs: Pushing down on your legs for support takes real load off the quads. Let your arms hang relaxed or rest lightly at your sides.
• Standing back up too early from fatigue: Stopping the moment your legs start burning limits the endurance benefit. Push a little past the first discomfort while keeping good form.