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The 30 Day Wall Sit Challenge

The 30 Day Wall Sit Challenge

The 30 Day Wall Sit Challenge is aimed at all levels of fitness and is a great way to tone and strengthen your leg and buttock areas. The challenge involves completing the stated Wall Sit time each day, with the times getting slightly longer as the days progress. Don't worry if you can't manage to complete each time, simply enter the time you achieved. The aim of the challenge is for personal progression! on the 30th day your aim is to complete a wall Sit for as long as possible - I think you'll...   more details

The Leaderboard

  • 1
    DionneJones

    DionneJones

    Score: 3160

  • 2
    TheCharacter21

    TheCharacter21

    Score: 2785

  • 3
    marcdelavigne

    marcdelavigne

    Score: 2325

    First video: day 5: time = 245s (from 0:07 to 4:12). Second video: day 8: time = 315s (from 0:0...

  • 4 Popatopher

    Popatopher

    Score: 1967

    Final day and exceeded my goal! 5:07 unbelievable!

  • 5 AndyWeaver

    AndyWeaver

    Score: 1905

    Really thought I could get 5:40 and have 2,000 had done over 5 minutes several times but I barely...

  • 6 Nettles

    Nettles

    Score: 1896

  • 7 Megara384

    Megara384

    Score: 1870

    3 minutes 30 seconds....ill try again

  • 8 MelHadley

    MelHadley

    Score: 1841

    I had hoped for much more than 3 minutes on day 30, but it just wasn't happening.

  • 9 Pikey

    Pikey

    Score: 1825

    Done, 167 seconds last day - pleased

  • 10 Skippy

    Skippy

    Score: 1370

    This is great for the legs, I'll complete it.

  • 11 tubaozboz

    tubaozboz

    Score: 1370

  • 12 jsmor

    jsmor

    Score: 1370

  • 13 Moosa Hoosain

    Moosa Hoosain

    Score: 910

  • 14 WorkoutKing

    WorkoutKing

    Score: 820

    I'm back -Day 21

  • 15 Francis

    Francis

    Score: 740

  • 16 roobyna

    roobyna

    Score: 590

  • 17 BretTopolski

    BretTopolski

    Score: 571

  • 18 JavierFonseca

    JavierFonseca

    Score: 520

  • 19 Bienchen

    Bienchen

    Score: 307

  • 20 jwilde464

    jwilde464

    Score: 290

    I've been told I have to stick to the program, and not do extra. Lol

  • 21 mazzy

    mazzy

    Score: 260

  • 22 TheCharacter

    TheCharacter

    Score: 250

  • 23 JoannaLangemannVillemere

    JoannaLangemannVillemere

    Score: 220

  • 24 dstewart

    dstewart

    Score: 210

  • 25 lynwlls

    lynwlls

    Score: 150

  • 26 LindaJ.Brooks

    LindaJ.Brooks

    Score: 140

  • 27 TJSamp

    TJSamp

    Score: 134

  • 28 opke

    opke

    Score: 120

  • 29 Mars41

    Mars41

    Score: 120

  • 30 Gshannon

    Gshannon

    Score: 120

  • 31 globright

    globright

    Score: 90

  • 32 SquatGirl

    SquatGirl

    Score: 90

    4 down.

  • 33 PhilFit

    PhilFit

    Score: 90

  • 34 Sashamoo

    Sashamoo

    Score: 90

  • 35 NiyaHeatherFisher-James

    NiyaHeatherFisher-James

    Score: 83.83

  • 36 Vilte

    Vilte

    Score: 72

  • 37 AbbyLamesfield

    AbbyLamesfield

    Score: 70

  • 38 CadenceK

    CadenceK

    Score: 65

  • 39 fsteele89

    fsteele89

    Score: 65

  • 40 CarlyMcGuire

    CarlyMcGuire

    Score: 65

    My legs started shaking at 15 seconds lol

  • 41 Louree

    Louree

    Score: 60

  • 42 Eric102

    Eric102

    Score: 60

  • 43 val81

    val81

    Score: 40

  • 44 ThomVaugh

    ThomVaugh

    Score: 40

  • 45 blbyrne

    blbyrne

    Score: 40

  • 46 CindyBouldin

    CindyBouldin

    Score: 40

  • 47 PersonTrainer

    PersonTrainer

    Score: 20

    Thanks for the invite steve

  • 48 richardwilson84

    richardwilson84

    Score: 20

  • 49 Mr Workout

    Mr Workout

    Score: 20

  • 50 Worthster

    Worthster

    Score: 20

    Another great challenge Squatgirl. I'm determined to do well on this one - how hard can it be! no...

  • 51 FitnessGuru

    FitnessGuru

    Score: 20

    day 1

  • 52 David Malcolm

    David Malcolm

    Score: 20

    tip - don't do it on a wooden floor with bare feet!

  • 53 Simon

    Simon

    Score: 20

    I'm back

  • 54 JenMitchell

    JenMitchell

    Score: 20

    Another one to keep me occupied. xx

  • 55 wjwheatley

    wjwheatley

    Score: 20

  • 56 kittycat6412

    kittycat6412

    Score: 20

  • 57 BradDawson

    BradDawson

    Score: 20

    I will be at no.1 in 30 days time - rest assured!

  • 58 liftera

    liftera

    Score: 20

  • 59 Martin24

    Martin24

    Score: 20

    I'm on this and the Plank - might do them one after the other each day.

  • 60 JaneTaylor

    JaneTaylor

    Score: 20

    this is a good one, keep at it. thanks squatgirl - u making some good chalelnges

  • 61 MirkaKiljala

    MirkaKiljala

    Score: 20

  • 62 david5272

    david5272

    Score: 20

  • 63 saraharrison

    saraharrison

    Score: 20

    easy to start

  • 64 performer

    performer

    Score: 5

  • 65 2015KR

    2015KR

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  • 66 asanden

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  • 67 atmalik1

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Leaderboard will show a maximum of 100 entries to prevent slow loading

  • 1

    DionneJones

    Score: 3160

  • Day 1: 20 seconds wall sit: 20
  • Day 2: 20 seconds Wall Sit : 20
  • Day 3: 25 seconds Wall Sit: 25
  • Day 4: 25 seconds Wall Sit: 25
  • Day 5: 30 seconds Wall Sit: 30
  • Day 6: REST (no Wall Sit for you today!): 0
  • Day 7: 30 seconds Wall Sit: 30
  • Day 8: 35 seconds Wall Sit: 35
  • Day 9: 35 seconds Wall Sit (are you feeling the bu: 35
  • Day 10: 40 seconds Wall Sit: 40
  • Day 11: 40 seconds Wall Sit: 240
  • Day 12: 50 seconds Wall Sit: 245
  • Day 13: Rest day!: 0
  • Day 14: 50 seconds Wall Sit: 245
  • Day 15: 60 seconds Wall Sit: 60
  • Day 16: 60 seconds Wall Sit: 60
  • Day 17: 70 seconds Wall Sit: 70
  • Day 18: 70 seconds Wall Sit: 70
  • Day 19: Rest Day!: 0
  • Day 20: 80 seconds Wall Sit: 80
  • Day 21: 80 seconds Wall Sit: 80
  • Day 22: 90 seconds Wall Sit (we've stepped it up!!: 90
  • Day 23: 100 seconds Wall Sit: 110
  • Day 24: 110 seconds Wall Sit: 110
  • Day 25: 120 seconds Wall Sit: 120
  • Day 26: Rest day - you'll need it!!: 0
  • Day 27:130 seconds Wall Sit: 130
  • Day 28: 140 seconds Wall Sit: 140
  • Day 29: 150 seconds Wall Sit (Almost there, dig de: 150
  • DAY 30: WALL SIT FOR AS LONG AS POSSIBLE!!!!: 900

  • Comment on this entry:

    Popatopher: Where is the video evidence?

All about this challenge

Profile pic: SquatGirl Challenge created by:
SquatGirl

Challenge for: all

Challenge goal: improve general fitness

Challenge targets: lower body

Level: suitable for all competitors

Age: any age

Here's what you need to do to take part:

The 30 Day Wall Sit Challenge is aimed at all levels of fitness and is a great way to tone and strengthen your leg and buttock areas. The challenge involves completing the stated Wall Sit time each day, with the times getting slightly longer as the days progress. Don't worry if you can't manage to complete each time, simply enter the time you achieved. The aim of the challenge is for personal progression! on the 30th day your aim is to complete a wall Sit for as long as possible - I think you'll suprise yourself.
Be sure to enter your score on www.konkura.com each day, and encourage and support your fellow challengers. Your all in this together!
Post videos, photos and updates on the site showing how your journey is going, how your feeling and the progress your making - this is your journal!
And spread the word! If you have friends, relatives or colleagues who would benefit from the challenge be sure to get them aboard.

THE BENEFITS OF THE WALL SIT EXERCISE:
The wall sit exercise engages the entire muscular system of the lower body. The quadriceps and buttocks work to hold the body in the correct place. Due to this being an isometric exercise, the endurance in the lower body muscles improves the longer you hold the position. The wall sit-down exercise improves performance in running, skiing and any sport involving jumping. Practicing this exercise makes it easier to get up and down off the floor and to use the leg muscles to lift heavy objects.

THE TECHNIQUE:
A wall sit-down exercise starts by standing approx two feet away from a wall with your back against the wall. Slide your back down the wall until your hips and knees bend to a 90-degree angle. Keep your shoulders, upper back and back of your head against the wall. Evenly distribute your weight throughout your whole foot. Hold this position for the scheduled time.
Below is a demonstration of how the exercise should be performed.




THE CHALLENGE:
Day 1 - 20 seconds
Day 2 - 20 seconds
Day 3 - 25 seconds
Day 4 - 25 seconds
Day 5 - 30 seconds
Day 6 - REST
Day 7 - 30 seconds
Day 8 - 35 seconds
Day 9 - 35 seconds
Day 10 - 40 seconds
Day 11 - 40 seconds
Day 12 - 50 seconds
Day 13 - REST
Day 14 - 50 seconds
Day 15 - 60 seconds
Day 16 - 60 seconds
Day 17 - 70 seconds
Day 18 - 70 seconds
Day 19 - REST
Day 20 - 80 seconds
Day 21 - 80 seconds
Day 22 - 90 seconds
Day 23 - 100 seconds
Day 24 - 110 seconds
Day 25 - 120 seconds
Day 26 - REST
Day 27 - 130 seconds
Day 28 - 140 seconds
Day 29 - 150 seconds
Day 30 - WALL SIT FOR AS LONG AS POSSIBLE!!

BE CAREFUL:
Whilst this exercise puts only limited stress on the knees, hips and back, you still want to use caution when performing it. Slide down the wall as far as you feel comfortable. If you experience pain, stop or move your body further up on the wall. Be sure to keep your weight off your toes. This prevents you from adding stress to your knees.


Go to leaderboard

Note: if the challenge description doesn't include clear details of what to do to enter, please contact the person who created the challenge to ask them to improve the description, or report this challenge

Entry scores

E1: Day 1: 20 seconds wall sit

E2: Day 2: 20 seconds Wall Sit

E3: Day 3: 25 seconds Wall Sit

E4: Day 4: 25 seconds Wall Sit

E5: Day 5: 30 seconds Wall Sit

E6: Day 6: REST (no Wall Sit for you today!)

E7: Day 7: 30 seconds Wall Sit

E8: Day 8: 35 seconds Wall Sit

E9: Day 9: 35 seconds Wall Sit (are you feeling the bu

E10: Day 10: 40 seconds Wall Sit

E11: Day 11: 40 seconds Wall Sit

E12: Day 12: 50 seconds Wall Sit

E13: Day 13: Rest day!

E14: Day 14: 50 seconds Wall Sit

E15: Day 15: 60 seconds Wall Sit

E16: Day 16: 60 seconds Wall Sit

E17: Day 17: 70 seconds Wall Sit

E18: Day 18: 70 seconds Wall Sit

E19: Day 19: Rest Day!

E20: Day 20: 80 seconds Wall Sit

E21: Day 21: 80 seconds Wall Sit

E22: Day 22: 90 seconds Wall Sit (we've stepped it up!!

E23: Day 23: 100 seconds Wall Sit

E24: Day 24: 110 seconds Wall Sit

E25: Day 25: 120 seconds Wall Sit

E26: Day 26: Rest day - you'll need it!!

E27: Day 27:130 seconds Wall Sit

E28: Day 28: 140 seconds Wall Sit

E29: Day 29: 150 seconds Wall Sit (Almost there, dig de

E30: DAY 30: WALL SIT FOR AS LONG AS POSSIBLE!!!!

Challenge scores are calculated using:

Score= E1 + E2 + E3 + E4 + E5 + E6 + E7 + E8 + E9 + E10 + E11 + E12 + E13 + E14 + E15 + E16 + E17 + E18 + E19 + E20 + E21 + E22 + E23 + E24 + E25 + E26 + E27 + E28 + E29 + E30