Wall Sit
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The wall sit is a bodyweight isometric exercise where you slide your back down a wall until your thighs are parallel to the ground, knees bent at 90 degrees, and hold the position to build endurance and strength in the lower body. It primarily targets the quadriceps, glutes, and posterior thighs (hamstrings). Ideal for beginners, athletes, or anyone improving leg stability and conditioning without equipment, it's excellent for enhancing muscular endurance and knee joint resilience.
How to Perform Wall Sit
- 1Stand with your back against a sturdy wall, feet hip-width apart and about 2 feet away from the wall, toes slightly turned out.
- 2Slide down the wall by bending your knees until your thighs are parallel to the floor, as if sitting in an invisible chair.
- 3Position your knees directly over your ankles, with shins vertical.
- 4Adjust your arms: rest them on your thighs, palms up, or cross them over your chest.
- 5Engage your core and squeeze your glutes to maintain position; inhale deeply through your nose to stay relaxed.
- 6Hold the position steadily, exhaling slowly through your mouth to control breathing and build endurance.
- 7To release, push through your heels to stand up slowly, fully extending your legs.
- 8Key form tips: Keep your back flat against the wall, avoid letting knees cave inward or go past toes, and maintain a 90-degree angle at knees and hips—stop if you feel pain in joints. Common mistakes: Rounding the lower back or sliding too low, which strains the knees.