Wall Sit
An isometric squat hold with your back against a wall and the thighs parallel to the floor. It trains the quads to hold a load for time with no equipment. Choose it as a finisher or for home training, or start higher on the wall when the knees are sensitive.
Updated
Primary muscles: Quadriceps. Supporting muscles: Glutes, Adductors. Equipment: Bodyweight.
Muscles worked
Primary
Equipment
How to do it
- Stand with your back against a wall and the feet about hip width apart.
- Walk the feet out about two foot-lengths from the wall.
- Slide down the wall until the thighs are parallel to the floor.
- Stack the knees over the ankles so the shins stay vertical.
- Press the whole back into the wall and let the arms hang free.
- Hold the position, then slide back up the wall to finish.
Watch for
- Hands pushing on the thighs to take the load.
- Feet set too close to the wall, so the knees push forward past the ankles.
- Knees caving inward.
- Hips rising above the knees as you tire.
Breathing
Keep breathing slowly and steadily; don't hold your breath.
Tip
Start higher on the wall if the knees ache, and slide lower as the hold gets easier.
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