Wall Sit
A static hold where you lean your back flat against a wall and slide down until your thighs are parallel to the floor, holding the position for time to work your quads.
- Primary muscles
- Quads
- Secondary
- Glutes
- Difficulty
- Beginner
- Logged as
- Time
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Why do it
The wall sit needs no equipment and almost no skill, so it's a simple way to build quad endurance at home or to finish a leg session. Because nothing moves, the quads work at a single knee angle, and you progress by holding longer or resting a weight on your lap. It suits beginners, skiers and anyone who wants leg work without jumping or a bar on their back.
How to do it
Lean your back flat against a wall and walk your feet out about two feet.
Slide down until your thighs are parallel to the floor and your knees are at 90 degrees, directly above your ankles.
Hold for the set time with your back flat and your hands off your thighs.
Push through your heels to slide back up. Hold a weight on your lap to make it harder.
Common mistakes
Sitting too high
Holding above parallel makes the time easier and the quads work less. Slide down until your thighs are parallel and your knees sit over your ankles.
Feet too close to the wall
With your feet close in, your knees end up past your toes and the hold feels unstable. Walk them out far enough that your shins stay vertical.
Pushing on your thighs
Resting your hands on your legs takes weight off the quads. Keep your hands off your thighs, at your sides or crossed on your chest.
Back peeling off the wall
Leaning forward away from the wall changes the position mid-set. Keep your whole back flat against the wall for the full hold.
Sets, reps and progression
How many sets you do and how close to failure you take them depend on your goal and your week, not on the exercise. These guides cover it:
Alternatives that train the same thing
Same movement, a different angle or piece of equipment.
