The Wall Sit is usually overlooked. But it is extremely effective, strengthening and building endurance in the quads, glutes and calves. It also works the core and upper-body–if you’re up for a challenge.
Skiers, this move is a must! You’ll thank me on about the fifth run of the day when your new lower-body strength and endurance allows you to still handle the mountain long after your buddies have been beaten.
Beginners, simply stand with your back against a wall and lower yourself until your thighs are parallel to the floor. Now sit there.
Start trying to stay in the position for 30 seconds. Do that three times.
Once you get stronger, go for a minute.
To work your upper body (biceps or shoulders) grab a pair of light dumbells and do curls and shoulder lifts while in the sitting position.
And to really add some hard-core work, grab a weight plate–5 pounds for starters, 10 lbs for intermediates. Now, while in the sitting position hold the plate out in front of you with straight arms, then lift it over your head until you touch the wall behind you.
For a real test, use a 25-pound plate.
Add this move to your lower-body day or, as a diversion, do it when your focus is upper-body. Those quads need love, too.