Wall Sit
An isometric hold with your back against a wall and knees bent as if seated. Builds quadriceps endurance with no equipment.
Primary muscles
- Quadriceps
Secondary muscles
- Glutes (Gluteus Maximus)
- Adductors
- Sets
- 2–4
- Duration
- 30–60 sec
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with your back flat against a wall and feet about hip-width apart, roughly two feet in front of the wall.
Slide your back down the wall until your thighs are about parallel to the floor.
Position your feet so your knees are stacked over your ankles.
Hold the position with your back flat on the wall and weight through your heels.
Slide back up the wall to finish.
Breathing: Breathe steadily throughout the hold; don't hold your breath.
Coaching tips
Knees over ankles
Back flat on the wall
Weight in the heels
Common mistakes
Feet too close so knees drift far past the toes
Resting hands on the thighs
Holding the breath
Safety notes
Hold a higher position (less knee bend) if you feel knee discomfort.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.