Strength Training For Runners: Wall Sits
1
Develop coordination, core and leg strength with these challenging wall sits.
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Legs 2 exercise 1 | Wall sits
How to
Placing back against wall, drop into seated position ideally at right angles.
Place hands beside your body against the wall. Lift alternate legs and/or perform small calf raises for deeper activation.
Make it advanced
Place your hands above your head against the wall.
Increase each rep to 60/15 and then 90/15 all for 3 rounds.
Expert tips
Ensure back is flat against wall.
Placing back against wall, drop into seated position ideally at right angles.
Place hands beside your body against the wall. Lift alternate legs and/or perform small calf raises for deeper activation.
Make it advanced
Place your hands above your head against the wall.
Increase each rep to 60/15 and then 90/15 all for 3 rounds.
Expert tips
Ensure back is flat against wall.
Next: Banded single triple jump
Previous: Runners' touch + bosu
Blackmores has created this series of strength training exercises for runners in partnership with elite runner Vlad Shatrov. With over 10 years’ experience training runners together with competing at the highest levels in distance running, he knows what it means to be a runner.
Vlad is also the founder of Runlab, a leading provider of group interval training sessions, group functional strength classes and personalised running analysis and programming. He has trained runners of all abilities, so whatever your distance he can help you with you run your best race yet.
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