Wall sit holds are an easily accessible isometric exercise that require strength and endurance of the lumbopelvic-hip complex.
The muscles that make up the lumbopelvic-hip complex provide stability and are really important to prevent injuries that may come about as a result of excessive hip adduction, fem-oral internal rotation and knee valgus during fast or explosive movements. The unilateral (one leg raised slightly) wall sit is a popular test for lumbopelvic-hip endurance test. A study by Plummer et al. (2020) found that basketball athletes with unilateral wall sit times of 35 seconds were 2.6 times more likely to sustain a lower extremity injury. References Plummer, H. A., Wilkerson, G. B., Bruce, J. R., Lamour, R. J., & Ostrander III, R. V. (2020). Preliminary Findings of Lower Extremity Injury Risk Categorization Through Lumbopelvic-Hip Endurance Screening of High School Basketball Players. Athletic Training & Sports Health Care, 12(3), 127-134. Wilkerson, G. B., & Colston, M. A. (2015). A refined prediction model for core and lower extremity sprains and strains among collegiate football players. Journal of athletic training, 50(6), 643-650. Wilkerson, G. B., Giles, J. L., & Seibel, D. K. (2012). Prediction of core and lower extremity strains and sprains in collegiate football players: a preliminary study. Journal of athletic training, 47(3), 264-272.
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Canterbury Strength Weightlifting Club
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