Wall Sit
A bodyweight isometric squat hold against a wall that primarily targets the quads, glutes, and core to build lower body endurance and stability; ideal for beginners seeking joint-friendly leg strength.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads
Secondary Muscles
Hamstrings, Calves, Abs, Lower Back
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
7/10Glute Max
Hamstrings
5/10Calves
4/10Abs
4/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with your back flat against a sturdy wall and feet shoulder-width apart, about 1.5-2 feet from the wall.
- Walk feet forward while keeping back against wall.
- Bend knees and slide down until thighs are parallel to floor.
- Align knees directly over ankles at 90-degree angle.
- Engage core to maintain flat back contact.
- Hold position steadily without shifting weight.
- Push through heels to slide back up to start.
Coaching Tips
Form Cues
- Back flat against wall
- Knees over ankles
- Core engaged
- Weight through heels
- Chin tucked
Breathing
Inhale deeply before lowering, then breathe steadily and shallowly during the hold while bracing core.
Tempo
2-30-2
Range of Motion
Lower until hips and knees form 90-degree angles with thighs parallel to ground; knees do not pass toes.
Safety
Safety Notes
- Stop if knee pain occurs
- Avoid if acute back injury
- Maintain neutral spine
- Consult professional for pre-existing conditions
Spotting
No spotting required; perform solo with focus on form.
Common Mistakes
- Arching lower back
- Knees past toes
- Weight on toes
- Knees caving inward
- Pushing on thighs
When to Avoid
- Knee injuries
- Lower back problems
Flexibility Needed
- Ankle dorsiflexion for foot placement
Build Up First
- Basic body awareness
- Ability to hold squat position
Also known as
Wall Squat, Imaginary Chair
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