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Wall Sit Exercise

The Wall Sit Exercise is a simple bodyweight aerobic exercise, requiring only a wall to lean against, and a stopwatch to time yourself. This exercise is part of the 7-minute workout.

Equipment Required: none


  1. Stand with your back to a wall, feet hip-width apart and slightly in front of you.
  2. Lean back into the wall, and slide down like you're sitting down onto a chair. Your knees should bent at 90 degrees with the knees above your ankles.
  3. Hold this position for 30 seconds.
wall sit position wall sit position

Key points to remember


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Fitness is the key to success in sport. Following basic principles, you can develop fitness components such as strength, speed and endurance. See our colection of exercises and fitness equipment. Ensure you warm-up and stretch before any workout.

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