How to do Wall Sit

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Difficulty: Medium

Impact Level: Normal

Target Body Parts: calves, glutes, quadriceps


You will need a strong, smooth wall to lean against for this exercise. Standing with your back up against the wall, take a small step away from the wall with both feet so that, if you squat down and back until your thighs are parallel to the floor, your hips and back touch the wall.

Once you have squatted down against the wall, make sure your ankles are below or slightly in front of your knees and your feet are flat to the floor. Lift your arms up forwards to shoulder height and hold this seated position for the duration of the exercise.

This is an isometric exercise for upper legs and glutes. If you have history of knee pain or injury or if this exercise causes pain in the knee joints, don’t do it.

How to make Wall Sit easier

If you cannot yet hold this position for the required length of time, try it but sit up a little higher on the wall so that your hips are higher than your knees. As you get stronger you will be able to sit a little lower against the wall, until you are able to complete the desired time with the hips at knee height.

How to make Wall Sit more challenging

You can amp this exercise up by holding an isometric squat hold without leaning against a wall. Plus try our Single Leg Squats and Jump Squats exercises for more intense dynamic upper leg exercises.

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