Set-Up:
Stand facing away from the jumpboard and position your back against it. Walk the feet slightly forward so they are hip-width apart and aligned under the knees when lowered. Engage the core and keep the spine long.
Movement:
Prepare in standing. Bend the knees and slide down the jumpboard until you reach a wall-sit position, aiming for the knees and hips to be comfortably bent. Reach the arms forward or place the hands on the thighs if preferred. Hold the position, maintaining even weight through both feet. Press through the heels to return to standing, or remain in the hold for the exercise duration.
Keep the knees tracking over the middle toes, maintain a neutral spine against the jumpboard, and engage the abdominals to support the lower back. Avoid allowing the knees to collapse inward.
Main focus:
Lower-body strength and muscular endurance, with an emphasis on quadriceps strength and core stability.
Primary Muscles Worked:
Quadriceps: primary muscles responsible for maintaining the squat position.
Gluteus maximus: supports hip stability and lower-body strength.
Hamstrings: assist with hip and knee stability.
Gastrocnemius and soleus: support lower-leg and ankle stability.
Abdominal muscles: stabilise the trunk and support spinal position.
Jumpboard required
1.Ball: Used for inner thigh squeezes during isometric holds or held in the hands for additional layers, such as overhead extensions.
2.Weighted straps: Used for wrists or ankles, for wrists added arm variations can be used when suitable for an extra challenge.
1. Dynamic squats: From the wall sit, lift the spine away from the jumpboard into a hinge squat, then stand tall. Reverse the movement by hinging back, reconnecting the spine with the jumpboard, and sliding back down into the wall sit.
1. Dynamic squats: From the wall sit, lift the spine away from the jumpboard into a hinge squat, then stand tall. Reverse the movement by hinging back, reconnecting the spine with the jumpboard, and sliding back down into the wall sit.
0 springs or 1Y.
Regression/ Modification:
Option to perform air squats instead if the jumpboard wall sit is too challenging.