This is a great exercise to build strength and endurance in primarily the legs but it’s also very good for the shoulders and upper back. You will also be strengthening your posture and when held for long enough and practiced with deep breathing and held for extended time these build lung power and cardio vascular fitness.
Start with feet about hip width apart with toes and knees forward. Begin to squat down brining the thighs as close to parallel with the floor as you are comfortable. The knees can drift forward slightly but not past the toes. Pull the stomach in and chest up. Slightly tuck the hips and chin lengthening through the spine. Reach your arms up high as close to in line with your ears as possible and palms facing each other about shoulder width apart. Reach long through the fingertips but keep the shoulders pulled down. Breathe deep in through the nose and out through the mouth with pursed lips. Hold for 30 – 60 seconds. After some time you will be able to hold for 3-5 minutes or longer and have strong legs and tremendous endurance to show for it.
Perform the wall sit in this manner and you will work your legs, calves, tighten your midsection, improve your posture and strengthen your upper back! I learned this style of wall sit from Matt Furey and definitely recommend his materials! Long holds don't just train endurance, they will make you stronger and build muscle size as well. Enjoy the burn!