How to Do a Wall Sit With Shoulder Rotation

This medium-intensity exercise engages the muscles in your glutes and lower back to improve their relationships with one another and the other parts of your body.

Method One of Four:
Getting in the Starting Position

Method Two of Four:
Performing the Exercise

  1. 1
    Now raise your arms so they're touching the wall at your shoulders. Bend your elbows and try to get both your arms, shoulder to hand, touching the wall. Your upper arms should still be at shoulder level and your hands should be at eye level.
    • Hold this pose with your lower back against the wall and your knees bent. Don't let your lower back come off the wall--you can achieve this by pressing backwards with your abdominals.
    • After you're done, walk around or do a few jumping jacks before trying again. The wall sit can be tough, and you'll want to make sure you're not diminishing blood flow throughout your body.
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Method Four of Four:
 Frequency

  1. 1
    Do this exercise for 30 seconds to 2 minutes per set. Repeat until you've completed 3 sets.
  2. 2
    In order to start seeing/feeling results, aim to do 3 sets 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.
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Tips

  • The benefits of this exercise are increased strength and flexibility in your lower back and hip muscles.
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  • To make this exercise less challenging you can try a regular before attempting the additional shoulder rotation.
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Warnings

  • Potential injuries that may be incurred if this exercise is performed incorrectly are shoulder, thigh, and abdominal muscle strains.
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Things You Need

  • A wall
  • Dumbbells (optional)

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