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BeginnerLegsBodyweightIsolation

Wall Sit

An isometric leg exercise that builds quad endurance and mental toughness by holding a seated position against a wall.

Wall Sit demonstration

Visual demonstration — Wall Sit

Muscles Worked

Quadriceps (Primary)GlutesCalvesCore

Step-by-Step Instructions

  1. 1Stand with your back against a wall
  2. 2Slide down until your thighs are parallel to the floor
  3. 3Keep your knees at 90 degrees directly above your ankles
  4. 4Press your back flat against the wall
  5. 5Hold the position for the prescribed time

Training Recommendations

Strength
Sets3-4
Reps30-45 sec
Rest60-90 sec
Hypertrophy
Sets3-4
Reps45-60 sec
Rest60 sec
Endurance
Sets3
Reps60-120 sec
Rest45-60 sec

Tips & Variations

  • Start with shorter holds and build up
  • Keep breathing—don't hold your breath
  • Place a pillow between knees and squeeze for added adductor work

Common Mistakes to Avoid

  • Thighs not parallel to floor
  • Knees extending past toes
  • Holding breath

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