Alternating Against-Wall Knee Cross-Over Sit
Strengthen your core and improve balance! This wall sit variation adds a twist for a targeted, effective workout.
The Alternating Against-Wall Knee Cross-Over Sit is a compound exercise that mainly works the core and quads, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Alternating Against-Wall Knee Cross-Over Sit Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Secondary
Obliques; Long Thigh (sartorius)
Alternating Against-Wall Knee Cross-Over Sit Variations and Alternatives
How to do the Alternating Against-Wall Knee Cross-Over Sit
Starting Position:
Stand with your back against the wall.
Ensure your feet are shoulder-width apart and about 2 feet away from the wall.
Getting into Position:
Slowly slide your back down the wall until your knees are at about a 90-degree angle. This should resemble a seated position, with your thighs parallel to the floor.
Keep your back flat against the wall and your core engaged.
Hand Position:
Bring your hands together in front of your chest, either in a prayer position or clasped together for balance.
Performing the Movement:
From the seated position, lift your right knee towards your chest while simultaneously bringing your left elbow down towards the right knee.
Engage your core as you perform this movement, keeping your back straight against the wall.
Lower your right leg back to the starting position and simultaneously lift your left knee towards your chest while bringing your right elbow down towards the left knee.
Continue alternating between right and left sides in a controlled motion.
Repetitions:
Aim for 10-15 repetitions on each side, maintaining a steady pace.
Ensure to breathe evenly throughout the6. Finishing the Exercise:
After completing your repetitions, gently push yourself back up to stand.
Take a moment to stretch your legs and hips to release any tension.
Tips:
Keep your movements slow and deliberate to ensure proper form.
Listen to your body; if you experience any discomfort, stop and rest.
As you become more comfortable with the exercise, you can increase the duration or number of repetitions.
Alternating Against-Wall Knee Cross-Over Sit FAQs
What muscles does the Alternating Against-Wall Knee Cross-Over Sit work?
The Alternating Against-Wall Knee Cross-Over Sit mainly works the core and quads, with help from the glutes & hips. The main muscles are the rectus abdominis and quadriceps femoris.
What equipment do you need for the Alternating Against-Wall Knee Cross-Over Sit?
None. The Alternating Against-Wall Knee Cross-Over Sit is a bodyweight exercise, so you can do it anywhere.
Is the Alternating Against-Wall Knee Cross-Over Sit a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Alternating Against-Wall Knee Cross-Over Sit go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Against-Wall Knee Cross-Over Sit variations and alternatives?
Similar exercises include the Against-Wall 90-Degree Heel-Tap, Alternating Against-Wall Ankle Tap Under Sit, Alternating Against-Wall Heel-Tap Sit and Alternating Against-Wall Leg Sit Kick.
Training calculators
Work out the numbers behind your training before your next session.