Moves/Wall Sit Leg Raises

Wall Sit Leg Raises

ID: 638

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Exercise Type:
Aesthetic
Contraindications:
None
Equipment:
Wall Based
Applicability:
Group
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Mind-muscle connection: feel the target muscle contract, not just move the weight.
  2. 2. End range is where the real work happens — do not shy away from it.
  3. 3. Stretch-to-contraction on every rep maximises fiber recruitment.
  4. 4. Rest 60–90 seconds between sets to maintain quality without full recovery.

Regression:

Use a tempo of 3 seconds down, 1-second pause, 1 second up to remove momentum at a lighter load.

Progression:

Use advanced techniques: drop sets, rest-pause, or 1.5 reps to extend effective volume.

Common Problems:

Using momentum to complete reps — reduce weight and slow the tempo. Partial range of motion — use full stretch-to-contraction on every rep.