Strength Training · Conditioning · Calisthenics
Wall Sit
The wall sit is a timed hold with your back against a wall and your knees bent. It builds endurance in the front of your thighs without repeated movement.
- Beginner
- Low injury risk
- Rest 45 sec
How to do it
- Stand with your back against a wall.
- Place your feet hip-width apart about a short stride in front of you.
- Slide your back down the wall until your thighs are roughly parallel to the floor, or higher if needed.
- Hold this position for the planned time.
- Press through your feet to slide back up to standing.
Form cues
- Keep your whole foot planted.
- Breathe steadily throughout the hold.
- Let your arms hang at your sides.
Common mistakes
- Feet too close to the wallMove your feet farther forward so your ankles sit roughly beneath your knees.
- Knees collapsing inwardKeep your knees pointing in the same direction as your toes.
- Pushing on your thighsKeep your hands off your legs so your arms do not take weight out of the hold.
Safety
A deeper position or holding beyond fatigue can aggravate your knees. Slippery footing can cause you to slide down unexpectedly.
- Use a solid wall and shoes that grip the floor.
- End the hold while you still have enough strength to stand up under control.
- Stop if you feel sharp or increasing joint pain rather than muscle fatigue.
If you have knee pain or a recent knee injury, use a shallower hold and seek advice from a physiotherapist before progressing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 20–40 seconds
- Rest
- 45 sec
Start with shorter holds if you cannot maintain a steady position.