beginnerWallWall-supported
Air Bench
A wall exercise that places the hips, knees, and ankles at 90 degrees simultaneously to correct load-joint alignment and reduce knee and lower back pain. It looks like a wall sit but the purpose is postural reset, not strength training.
Air Bench
Duration
3 min
Hold
180s
Sets
1
How to do it
- 1
Stand with your back against a wall and walk your feet out about 18 inches.
- 2
Slide your back down the wall until your hips, knees, and ankles are all at 90 degrees.
- 3
Your feet should be flat on the floor, hip-width apart, pointing straight forward.
- 4
Press your lower back into the wall, eliminate any gap.
- 5
Hold for 2 to 3 minutes, breathing naturally. Build to 5 minutes over time.
Benefits
- Corrects load-joint alignment at hips, knees, and ankles simultaneously
- Reduces knee pain by improving joint tracking
- Resets pelvic position and relieves lower back compression
Common mistakes
- Letting the lower back arch away from the wall
- Feet turning outward instead of pointing straight ahead
- Thighs not fully parallel to the floor, the 90-degree angle is essential
Target areas
lower backhipsknees
Good for
seniorspost surgerygentle
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