Wall Sits: Good or Bad? Do wall sits do anything?

By |November 17th, 2016|media|Comments Off on Wall Sits: Good or Bad? Do wall sits do anything?

Wall Sits: Good or Bad?

“The mechanical principles on which Osteopathy is based are as old as the universe.”

—Philosophy of Osteopathy

A ‘wall-sit” is where you lean your back against the wall and hold thighs parallel to the ground in a squat position, or you have a ball against the wall and you move into said wall position. The ‘wall-sit” is a very common exercise used by athletes, coaches, exercise instructors and fitness enthusiasts. Some people use it as a step down from a full squat as they may feel uncomfortable with a barbell on their back, or even doing unassisted bodyweight squats, so they revert to this version.

Some people assume the “wall-sit” is a beneficial exercise. Leaning against a wall or a stability ball doing a static (isometric) exercise held for time is the main issue.  The “wall-sit” exercise is quad dominant which is a muscle group designed to extend the knee but the quads are intended to activate and relax and not stay contracted. Apart from select athletes (i.e. skiers and jockeys) or in rehabilitation wall sits may not be the best use of your time. Using a muscle in a manner in which it was not designed creates faulty neuromuscular movement patterns and may result in muscular imbalance. Doing isometrics on the core or scapular stabilizers for example would be appropriate and encouraged. You want these muscles on and holding with endurance. Isometric exercises can be effective but nature’s design suggests using them on stabilizing muscles not prime movers.

There are certain scenarios where the “wall-sits”/stability ball squats may be used for rehabilitative purposes. The concept of the wall sit is to strengthen the muscles to help you perform squats if your knees hurt.  Many […]