Video Coming Soon
We're working on adding video demonstrations for this exercise.
Weighted Wall Sit
Isometric lower body exercise against a wall with added weight that targets quadriceps, glutes, and hamstrings to build muscular endurance, stability, and strength; low-impact and joint-friendly.
About Exercise
Equipment
Plates
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Adductors, Abs, Lower Back
Popularity Score
6
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
8/10Glute Max
Hamstrings
6/10Adductors
4/10Abs
3/10Lower Back
3/10Programming
Typical Rep Range
1-3 reps
Rest Between Sets
60-120 seconds • Allow recovery between holds
How to Perform
Stand with your back flat against a sturdy wall, feet hip-width apart and about two steps forward. Slide down until thighs are parallel to the ground at 90-degree angles at hips and knees, then place weight plate on thighs.
- Position feet hip-width, two steps from wall.
- Slide back down wall, bending knees to 90 degrees.
- Ensure knees align over ankles.
- Place weight securely on thighs.
- Engage core and push through heels.
- Hold position steadily.
- Slide up to stand when finished.
Coaching Tips
Form Cues
- Back flat against wall
- Knees over ankles
- Core engaged tight
- Weight on heels
- Shoulders relaxed
- Gaze forward level
Breathing
Breathe steadily and deeply throughout the hold, bracing your core on each exhale.
Tempo
2-30-2
Range of Motion
Lower until thighs parallel to floor and shins vertical, maintaining 90-degree knee and hip angles; hold without shifting.
Safety
Safety Notes
- Avoid if acute knee or back pain present
- Use wall for full support
- Progress weight and time gradually
- Consult professional for pre-existing conditions
- Keep neutral spine throughout
- Stop if discomfort in joints occurs
Spotting
No spotting required; exercise is self-supported against wall with controlled exit.
Common Mistakes
- Knees past toes
- Rounding lower back
- Leaning on hands
- Shallow hold angle
- Tensing shoulders
- Uneven weight distribution
When to Avoid
- Acute knee injuries
- Lower back pain
- Hip impingement
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion to 90 degrees
Build Up First
- Basic squatting form
- Core stability awareness
Also known as
Weighted Wall Squat, Isometric Weighted Squat Hold
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Weighted Sissy Squat
Dumbbells, Plates
Quads
Weighted Pistol Squat
Kettlebell, Dumbbells
Quads
Wall Sit
Bodyweight
Quads
Weighted Single-Arm Step-Up
Dumbbells, Plyometric Box
Quads
Weighted Step-Down
Dumbbells, Plyometric Box
Quads
Weighted Hollow Hold
Dumbbells, Plates
Abs
Medicine Ball Wall Balls
Medicine Ball
Quads
Stability Ball Wall Squat
Stability Ball
Quads
Weight Plate Push
Plates
Quads
Decline Overhead Weighted Sit-Up
Decline Bench, Dumbbells
Abs
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
