Wall Sit Rotation | Illustrated Exercise Guide

Primary muscles: Thighs, core
Secondary muscles: Glutes
Equipment: Medicine ball / dumbbell

WALL SIT ROTATION INSTRUCTIONS

1. Start in a squat position, with your thighs parallel to the floor, your back against a wall and hold a dumbbell or a medicine ball with both hands.
2. Twist your torso to the right, and then reverse the motion, twisting it to the left.
3. Repeat this movement until the set is complete.

PROPER FORM AND BREATHING PATTERN

Keep your legs bent at a 90-degree angle, align your knees with your ankles and maintain your thighs parallel to the floor. Twist your torso only from the ribs up and breathe out.

EXERCISE BENEFITS

The wall sit rotation strengthens your abs, obliques, lower back, quads, hamstrings, and glutes. This is a full body exercise that tones and tightens your core, improves your stability and posture, and sculpts your thighs.

DEMONSTRATION

SETS AND REPS

Practice doing wall sits and russian twists first. Once you’re comfortable with your form advance to the wall sit rotation and do 30-second to 1-minute sets.

CALORIES BURNED

To calculate the number of calories burned doing the wall sit rotation, enter your weight and the duration of the exercise:

RELATED FULL BODY EXERCISES

Try these other full body exercises to get your heart rate up and burn even more calories:
Tabletop reverse pike
Circles in the sky
Squat with overhead tricep extension
Jump start

WORKOUT ROUTINES