Edit Wall sit · Lymber

Wall sit

id: wall-sit

1. Back to the wall

Right side Left side Focus

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{
  "id": "wall-sit",
  "name": "Wall sit",
  "summary": "With your back flat against a wall and feet out in front, slide down until the thighs are level with the floor and hold.",
  "category": "strength",
  "view": "side",
  "anchor": "ankleR",
  "cycle": true,
  "steps": [
    {
      "title": "Back to the wall",
      "instruction": "Stand with your back flat on a clear wall and walk the feet about 60 cm forward, hip-width apart.",
      "pose": {
        "hipFlexionL": 25,
        "hipFlexionR": 25,
        "kneeFlexionL": 15,
        "kneeFlexionR": 15,
        "ankleDorsiflexionL": -10,
        "ankleDorsiflexionR": -10
      },
      "holdSeconds": 0.8,
      "moveSeconds": 1.5,
      "emphasis": [],
      "contacts": [
        "footL",
        "footR"
      ]
    },
    {
      "title": "Slide down and hold",
      "instruction": "Slowly slide down until the knees are bent to a right angle and the thighs are level with the floor, knees above the ankles. Press the lower back into the wall, tighten your trunk and hold, then slide back up.",
      "pose": {
        "hipFlexionL": 90,
        "hipFlexionR": 90,
        "kneeFlexionL": 90,
        "kneeFlexionR": 90,
        "ankleDorsiflexionL": 0,
        "ankleDorsiflexionR": 0
      },
      "holdSeconds": 5,
      "moveSeconds": 2.5,
      "emphasis": [
        "thighL",
        "thighR"
      ],
      "contacts": [
        "footL",
        "footR"
      ]
    }
  ],
  "dosage": {
    "holdSeconds": 20
  },
  "cues": [
    "Keep the knees directly over the ankles, not beyond the toes.",
    "Press the lower back into the wall.",
    "Keep the trunk tight throughout."
  ],
  "cautions": [],
  "level": "beginner",
  "tags": {
    "regions": [],
    "muscles": [
      "quadriceps",
      "gluteus-maximus",
      "transversus-abdominis"
    ],
    "equipment": [
      "wall"
    ]
  },
  "source": {
    "kind": "pdf",
    "ref": "Untitled document.pdf"
  }
}

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