Integrate dynamic movements into static wall sits. Slide down the wall until your hips and knees are 90 degrees, with your shoulders and butt touching the wall. Static Wall Sit (Samson's Chair) World Records The Rules (If you want to break a record that is published in a record book or governed by an international authorithy, there may be other or additional rules. A wall sit is an isometric exercise, which means it works in a static position—you don’t have to move, you just have to hold it. The glutes, quads, and hamstrings all work together to perform the movement. See here for more information.) Since several muscles are engaged in the exercise simultaneously, it also acts as a compound movement. Stand with your back against a wall, your feet hip-width apart and your hands by your sides. ... Wall Sit . The wall sit is an isometric/static exercise, but don’t let that fool you. The exercise also improves core strength as well. Try kick-outs. Some people assume the “wall-sit” is a beneficial exercise. How-To: Sit against a wall with your thighs parallel to the floor. The “wall-sit” exercise is quad dominant which is a muscle group designed to extend the knee but the quads are intended to activate and relax and not stay contracted. Static strength training helps athletes develop explosive power by applying isometric exercises. While holding a wall sit, raise one foot and then the other from the floor. Wall Sits are great for building muscle endurance, which is crucial for late game situations. Be more dynamic. This will effectively double the workload of the supporting leg. Leaning against a wall or a stability ball doing a static (isometric) exercise held for time is the main issue.