Wall Sit
- Beginner
- Home
The wall sit is an isometric hold with your back against a wall and knees bent to a right angle, no equipment beyond the wall itself. It trains your quads and glutes through a static contraction rather than reps. Beginners use it at home, held for time as a main exercise or a finisher.
- Muscles
- Quads, Glutes
- Equipment
- Wall
- Logged as
- Timed hold
How to
- Lean your back flat against the wall.
- Slide down until your thighs are parallel to the floor.
- Keep your knees over your ankles, hands off your legs.
- Hold the position, breathing steadily.
Form cues
- Press your heels down to keep tension in your quads.
- Keep your gaze forward and your chin level.
- Relax your shoulders down, away from your ears.
Common mistakes
- Knees drift out past your toes. Push your knees back in line with your ankles.
- Hips sit too high, thighs barely bent. Slide down until your knees reach a right angle.
- Lower back arches away from the wall. Press your low back flat against the wall.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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