Wall Press 90/90 Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
None
Execution
Compound
Force Type
Isometric
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "Wall Press 90/90 Extension" is an effective bodyweight exercise primarily targeting the abdominal muscles. To perform the exercise, you press your lower back and upper back against a wall while lying on the floor with your knees bent at a 90-degree angle and feet flat on the ground. By engaging your core, you extend your legs and lower them toward the floor while maintaining the 90-degree angle at the hips and knees, then return to the starting position. This movement challenges the core, helping to build strength and stability in the abs without requiring any additional equipment.
How to Perform
Start by lying on your back with your knees bent at a 90-degree angle and your feet flat on the ground, positioning your arms above your head, pressing them against a wall.
Engage your core and, as you exhale, slowly extend one leg out while maintaining the 90-degree angle at the hip and knee.
Once your leg is fully extended, bring it back to the starting position, ensuring your lower back remains pressed against the floor throughout.
Repeat the movement with the opposite leg, keeping your movements slow and controlled to fully engage the abdominal muscles.
Continue alternating legs for the desired number of repetitions, ensuring that your core stays engaged and your posture remains stable throughout the exercise.
Tips
Avoid holding your breath during the exercise. It's important not to rely on breathing as a way to compensate for any lack of stability. Focus on maintaining control and proper form without needing to depend on your breath.
Perform the movement slowly and with purpose. The goal is to maintain control throughout the exercise, not just to complete the repetitions quickly.
Make sure to exhale as you extend your leg. This will help you keep your ribs down and prevent unnecessary arching in your lower back.
When performing any wall press variation, begin with the shortest lever to ensure that your lower back stays in a neutral position. Start with a heel tap, then progress to the 90/90 extension, and eventually, move to the straight leg version as you build stability and control.
How Not to Perform
Avoid Arching the Lower Back: Do not let your lower back lift off the floor during the movement. Keep your back flat against the ground to prevent unnecessary strain on your spine and ensure the core muscles are engaged.
Do Not Rush the Movement: Refrain from moving too quickly through the exercise. Fast, uncontrolled movements can lead to improper form and reduced engagement of the abdominal muscles. Focus on slow, deliberate motions.
Do Not Hold Your Breath: Avoid holding your breath during the exercise. This can lead to unnecessary tension in your body. Breathe steadily, exhaling as you extend your leg to maintain core engagement and prevent your body from tensing up.
Do Not Overextend the Leg: Be mindful of how far you extend your leg. Overextending can cause the lower back to arch or compromise core stability. Only extend your leg as far as you can while keeping the 90-degree angle at your hip and knee.
Avoid Using Momentum: Do not swing your leg or use momentum to complete the movement. Focus on controlled extension and return to the starting position with minimal movement in the rest of your body.
Do Not Neglect Core Engagement: Ensure that your core remains active throughout the exercise. Failing to engage the abdominal muscles will shift the focus away from the target area, reducing the exercise’s effectiveness.
Do Not Start with a Longer Lever: If you’re new to this exercise or lack sufficient stability, avoid starting with the straight leg version. Begin with the heel tap or the 90/90 extension to ensure your spine stays neutral and to prevent excessive strain on your lower back.
Avoid Lifting the Head or Shoulders: Keep your head and shoulders relaxed on the floor. Lifting them can cause unnecessary tension in the neck and shoulders, taking the focus away from the abs and reducing the effectiveness of the exercise.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.