The ski sit is more commonly known as the wall sit. It’s been given the nickname ski sit by those that have recognised the benefits it can give you when it comes to the ski season. Ski sit to be ski fit.
The wall sit is very simple. But very effective. Emulate a seated position and use a wall against your back to prop yourself up. Sounds too easy to work right? But hold it there for a minute and you’ll see why it’s an effective lower body isometric exercise.
Isometric exercises are ones that include a static contraction of a muscles, without any motion needed to complete it.
Just holding the position is all that’s needed to engage the muscles and make it effective.
So whether you’re wanting to slide down the slops in style or just looking for a low impact exercise to improve your lower body strength, the wall sit exercise has got you covered.
How do you do the wall sit / ski sit?
The first thing to do when looking to incorporate this exercise into your workout, is to make sure you have a flat bit of wall near you. One that’s big enough to fit the width of you body in.
Place your back against the wall. Extend your arms out straight, keeping them shoulder-width apart.
Slide down the wall, stepping your feet forward to allow your knees to bend until you’ve created a right angle with your legs.
Brace your core and hold the position for as long as you can. Aim for between 30 and 60 seconds. You can do this once to end your workout, or incorporate multiple times as part of circuit or interval training.
What are the benefits of a wall sit?
Builds muscular strength
Wall sits are an exercise that help build muscle in the lower body, so they have all the benefits that strength training brings. Improving balance, protecting the muscles and joints, increasing your stamina and endurance, reducing your risky of injury, increasing your metabolism. The list goes on and on.
One of the biggest benefits of the wall sit is that it is very low impact. No bouncing around for those with troublesome joints or bad balance. It’s easy on the knees and can be adopted by anyone. Anyone with access to a wall that is.
Works multiple muscle groups
The wall sit is an effective exercise because it is a compound one. Meaning it works more than one muscle group at the same time. In fact, the wall sit can work up to 5 different muscle groups including those in your quads, hamstrings, calves, glutes, and core. So rather than doing lots of different movements in order to target these muscles, the humble wall sit can do it all in one go.
A big plus of the wall sit is they can be quite versatile. Because they’re so simple, you can make additions and alterations to them to create exercises that form a well rounded full body workout. They don’t just have to be a finisher at the end to tire you right out.
What variations of the wall sit are there?
Essentially you can just use your imagination here. It doesn’t just have to be the number of seconds you hold it for that’s the challenge.
As your legs are engaged, and your arms are freed up, you can use them to add motion whilst in the wall sit position. Grab some dumbbells and add some forward or lateral raises. Perhaps an over head press.
Or, make it more challenging by extending one leg out in front of you, making it a single leg wall sit. Or put a medicine ball between you knees and squeeze as you sit.
The list goes on