Duration exercise

Wall Sit form, muscles worked, and workout tracking

The wall sit is an isometric hold in which you maintain a seated position with your back flat against a wall and knees bent near 90 degrees, loading the quadriceps and glutes continuously. Lifters use it to build quad endurance and static leg strength, and it is a staple in knee rehabilitation and skiing preparation because it strengthens the legs without any joint movement or impact.

Wall Sit illustration

How to do Wall Sit

  1. 1Stand with your back flat against a wall and walk your feet out about two feet, shoulder-width apart.
  2. 2Slide down the wall until your thighs are parallel to the floor and your knees are bent at roughly 90 degrees, stacked over your ankles.
  3. 3Press your lower back and shoulders into the wall and rest your hands at your sides or on your thighs, not on your knees.
  4. 4Breathe steadily throughout the hold; do not hold your breath or let your hips slide below knee height.
  5. 5Hold for the prescribed time, then push through your heels to slide back up the wall and stand with control.

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Track Wall Sit in Plates

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