Wall Sit
A bodyweight isometric hold performed against a wall, heavily targeting the quadriceps and glutes to build muscular endurance and stability.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads
Secondary Muscles
Hamstrings, Abs
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
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
7/10Glute Max
Hamstrings
4/10Abs
3/10Rectus Abdominis, Transverse Abdominis
Programming
Typical Rep Range
15-45 reps
Rest Between Sets
30-90 seconds • Use shorter rest periods to emphasize local muscular endurance.
How to Perform
Stand with your back flat against a sturdy wall, positioning your feet shoulder-width apart and a couple of feet away from the wall. Ensure your heels are firmly planted.
- Slowly slide your torso down the wall, lowering your hips towards the floor.
- Continue lowering until your thighs are parallel to the ground and knees are bent at a 90-degree angle.
- Ensure your knees track over your ankles and maintain firm back contact with the wall.
- Hold this static position, bracing your core and driving your lower back into the wall.
- Upon completion of the hold, slowly slide back up to the standing position.
Coaching Tips
Form Cues
- Thighs parallel to floor
- Knees over ankles
- Back flat on wall
- Brace your core tight
Breathing
Maintain controlled, continuous breathing while keeping the core braced throughout the duration of the isometric hold.
Tempo
N/A
Range of Motion
The range of motion involves lowering the hips until the thighs are parallel to the floor, creating a 90-degree angle at the knee and hip joints.
Safety
Safety Notes
- Stop immediately if you experience sharp pain in the knee joints.
- Avoid if you have acute patellofemoral pain syndrome.
Spotting
Not recommended. This is a stability and endurance exercise; simply slide up the wall if assistance is needed.
Common Mistakes
- Resting hands or arms on the knees for support.
- Positioning the knees past the ankles.
- Sliding up above parallel during the hold.
- Allowing the lower back to arch away from the wall.
When to Avoid
- Acute knee pain
- Severe patellofemoral issues
Flexibility Needed
- Adequate knee flexion (90 degrees)
Build Up First
- Basic bodyweight squat movement control
Also known as
Wall Squat, Bodyweight Wall Squat, 90 Degree Wall Hold
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