Photo by Eduardo Contreras

Firefighter Paramedic Kathy Sloan demonstrates the 1st position of “A Perfect Dancer Wall Sit” on Monday at the UT studio in San Diego, California.


Photo by Eduardo Contreras

Firefighter Paramedic Kathy Sloan demonstrates the 2nd position of “A Perfect Dancer Wall Sit” on Monday at the UT studio in San Diego, California.


Firehouse fitness - Working out with the San Diego Fire-Rescue Department
A step forward
Volunteers will be rewarded by this leg builder

By Union-Tribune

A Perfect Dancer Wall Sit

The move: A squat performed while supported by the wall with the heels elevated off the ground.

Works on: All-over leg strengthening.

Level of difficulty: Intermediate.

Precautions: If you have a lot of issues with balance, try squatting first without the heel lift. When in the down position, double-check that your knees are not extending past your toes. Look down, and if you cannot see your toes, then you need to move your feet forward.

Setup: Start by standing and leaning against a wall, then take a step away while keeping your back against the wall.

Steps: Begin by slowly lowering yourself toward the ground as if you are sitting in a chair and simultaneously lifting your heels off the ground. Hold body in down position for five seconds, and then return to top while keeping your heels up.

Repetitions: Perform 10 repetitions and one to three sets, depending upon current fitness level.

Options: Add 5- to 8-pound dumbbells in each hand if desired.

Each week, Firehouse Fitness features members of the San Diego Fire-Rescue Department demonstrating exercises and stretching techniques that can be incorporated into almost any fitness routine. Information: sdfdwellness.com