Exercise Guide
Wall Sit
Sitting against a wall with nothing under you, held for time. No equipment, no skill, and the quads are on fire within a minute.
BeginnerStrengthStaticIsolation
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Quads
Equipment
Bodyweight
Difficulty
Beginner
Category
Strength
Force
Static
Mechanic
Isolation
Secondary Muscles
GlutesCore
How to Perform
- 1
Stand with your back against a wall and walk your feet out about half a metre.
- 2
Slide down until your knees and hips are both bent to 90 degrees.
- 3
Keep your back flat against the wall and your weight through your heels.
- 4
Hold for time, then push back up the wall to standing.
Tips
- ★Thighs parallel to the floor is the standard - higher than that is not a wall sit.
- ★Keep your hands off your thighs; resting on them takes load off the quads.