Day 29 · Thursday 29 October Today
Wall sit
If you have a heart condition or other health condition, check with your GP that this is safe for you first.
Beginner Higher wall sit
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Beginner: Higher wall sit
- Stand with your back against the wall and walk your feet forward until they are hip distance apart
- Slide down into a seated position, sitting as high as you are comfortable
- Keep the back of your head and your spine in contact with the wall
- Keep your spine long and your knees stacked over your ankles
- Hold the position, taking a rest part way through if needed
Intermediate Wall sit
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Intermediate: Wall sit
- Stand with your back against the wall and walk your feet forward until they are hip distance apart
- Slide down into a deeper-seated position (90 degrees), keeping your spine long and your knees stacked over your ankles
- Keep the back of your head and your spine in contact with the wall
- Hold here, breathing steadily, then press through your feet to stand back up
Advanced Deeper wall sit optional
- 30 seconds work
- 30 seconds rest
- 3 rounds
No separate video — this builds on the Intermediate move.
- Add one additional round
- Slide lower into the wall sit to increase the challenge
- Hold a weight or household items, such as cans or water bottles, in your hands