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Wall Sit

An isometric lower body exercise that targets the quadriceps, hamstrings, and glutes through a static squat position against a wall to improve leg strength and endurance.

Exercise Overview

Category

Isometric Calisthenics

Exercise_Type

Strength

Difficulty_Level

Beginner

Technique

Stand with your back against a wall and feet shoulder-width apart. Slide down the wall until your thighs are parallel to the ground and your knees are bent at 90 degrees. Hold this position while keeping your back pressed against the wall.

Starting Position

Begin standing with your back against a wall and feet shoulder-width apart, ready to slide into the wall sit position.

Finishing Position

Hold the wall sit position with thighs parallel to ground and knees bent at 90 degrees, maintaining the static hold.

Form Cues

Keep back against wall, thighs parallel to ground, engage core, breathe steadily

Common Mistakes

Not going low enough, not keeping back against wall, holding breath, poor knee alignment

Progression Tips

Hold longer, add weight, perform single-leg variation, or add movement.

Regression Tips

Reduce hold time, use higher position, or practice basic squats first.

Safety Notes

Maintain proper form to avoid knee strain. Stop if you experience pain in the knees, hips, or lower back. Keep your back pressed against the wall throughout the exercise.