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Exercise Library / Wall Sit

Wall Sit

The wall sit holds you in a squat position with your back against a wall.

Strength Training

What this exercise does

The wall sit holds you in a squat position with your back against a wall. It builds the endurance of your thighs and glutes without any moving.

At a glance

Muscles worked
Quads, Glutes
Experience
Intermediate
Equipment
No Equipment

How to do it

  1. Stand with your back against a wall and your feet about two feet in front of you.
  2. Slide down the wall until your knees are bent, as far as is comfortable.
  3. Keep your back flat against the wall and your knees over your ankles.
  4. Hold for 15 to 30 seconds, breathing steadily.
  5. Slide back up. Rest, and repeat 2 to 3 times.

Common mistakes

  • Letting the knees slide past your toes.
  • Pushing on your thighs with your hands.
  • Holding your breath.

Make it easier or harder

Make it easier

Slide down only a little, so the knees are barely bent.

Make it harder

Go lower, hold longer, or hold a weight.

Keep it safe

Stay in a range that does not hurt your knees. Stand up as soon as your legs shake hard.

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