Strength Endurance Test: Wall Sit

The Wall Sit is an exercise that primarily targets the quadriceps, hamstrings, and glutes.

Procedure:

1. Starting Position:

   • Stand with your back against a wall.
   • Lower yourself down until your knees are bent at approximately a 90-degree angle, as if sitting in an invisible chair.
   • Keep your feet flat on the ground about shoulder-width apart.
   • Your back should be against the wall, and your thighs should be parallel to the ground.

2. Execution:

   • Hold this position for as long as possible, maintaining the correct form.
   • Keep your back against the wall, and avoid letting your knees extend past your toes.

3. Timing:

   • Use a stopwatch or timer to record the duration of time you can maintain the wall sit position.
   • The test ends when you're unable to maintain proper form or when fatigue causes you to lower out of the position.

4. Recording Results:

   • Record the time in seconds that you were able to hold the wall sit position.
   • Compare your results against norms or use it as a baseline for tracking progress in lower body strength and endurance.

Considerations:

• Ensure proper form throughout the exercise to prevent injury. Avoid rounding your lower back or letting your knees collapse inward.
• Individuals with knee, hip, or lower back issues should approach this exercise cautiously or consult a fitness professional or healthcare provider before attempting it.

References:

• Le Quang, Huy, et al. "Biomechanical comparison of fixation techniques for transverse acetabular fractures–single-leg stance vs. sit-to-stand loading." Injury 51.10 (2020): 2158-2164.
• Brown, Blake D. "The effect of focus of attention on heart rate and performance while performing the wall sit." (2013).
• Woon, Ee-Lin, et al. "Feasibility, correlates, and validity of the one-leg sit-to-stand test in individuals following anterior cruciate ligament reconstruction." Physical Therapy in Sport 52 (2021): 280-286.