Alternating Single-Leg Wall-Sit
Build lower body strength & endurance with the alternating single-leg wall sit! 🔥 Strengthen quads, glutes, and core.
The Alternating Single-Leg Wall-Sit mainly works the quads, with help from the glutes & hips, hamstrings and core. No equipment needed: it uses just your bodyweight.
Alternating Single-Leg Wall-Sit Muscles Worked
Primary
Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Hamstrings; Abdominals (rectus abdominis)
Alternating Single-Leg Wall-Sit Variations and Alternatives
How to do the Alternating Single-Leg Wall-Sit
Stand with your back against a flat wall.
Slide down the wall into a seated position, with your thighs parallel to the floor. Adjust your feet so they are flat, and your legs are at a 90-degree angle.
Place your arms by your side for support, but try not to push too hard against the wall.
Shift your weight to one leg while maintaining the seated position.
Carefully lift the opposite leg off the ground, keeping it straight or bending it at a comfortable angle. Hold this position for a set duration.
Lower the lifted leg back to the starting position and repeat the action on the other leg.
Alternate lifting each leg while maintaining the seated wall sit position.
Continue for the prescribed number of repetitions or duration.
Ensure that you maintain proper form throughout the exercise, keeping your chest up and core engaged. Always be mindful of your knee positioning, making sure they do not extend past your toes to avoid undue stress on the knee joints. Adjust the difficulty by increasing the time of each leg hold or the total duration of the exercise.
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Alternating Single-Leg Wall-Sit FAQs
What muscles does the Alternating Single-Leg Wall-Sit work?
The Alternating Single-Leg Wall-Sit mainly works the quads, with help from the glutes & hips, hamstrings and core. The main muscles are the quadriceps femoris.
What equipment do you need for the Alternating Single-Leg Wall-Sit?
None. The Alternating Single-Leg Wall-Sit is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Single-Leg Wall-Sit go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Single-Leg Wall-Sit variations and alternatives?
Similar exercises include the Alternating Against-Wall Ankle Tap Under Sit, Alternating Against-Wall Heel-Tap Sit, Alternating Against-Wall Knee Cross-Over Sit and Alternating Against-Wall Leg Sit Kick.
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