Weighted Wall-Sit
Build serious leg strength with the Weighted Wall-Sit! This challenging isometric exercise targets quads, glutes, and core. Feel the burn!
The Weighted Wall-Sit is a compound exercise that mainly works the quads and glutes & hips. You'll need: dumbbells.
Required Equipment
Weighted Wall-Sit Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Weighted Wall-Sit Variations and Alternatives
How to do the Weighted Wall-Sit
Stand with your back against a flat wall. Your feet should be about shoulder-width apart and about 2 feet from the wall.
Hold a dumbbell at one end with both hands so that it's vertical and close to your chest. This is the 'goblet' position.
Slowly slide your back down the wall, bending your knees to lower your body into a seated position. Your thighs should aim to be parallel to the ground, creating a 90-degree angle with your knees.
Keep your head, upper back, and lower back against the wall throughout the exercise.
Hold the goblet position with the dumbbell close to your chest, engaging your core muscles to stabilize your body.
Aim to hold the seated position for a predetermined amount of time, such as 30 seconds to 1 minute, depending on your fitness level.
To return to standing, press down through your heels and slide back up the wall to the starting position.
Repeat for the desired number of sets.
Remember to breathe steadily throughout the exercise, and be sure to maintain proper form to optimize safety and effectiveness. This isometric exercise is great for building strength and endurance in the lower body, as well as for engaging the core.
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Weighted Wall-Sit FAQs
What muscles does the Weighted Wall-Sit work?
The Weighted Wall-Sit mainly works the quads and glutes & hips. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Weighted Wall-Sit?
Dumbbells.
Is the Weighted Wall-Sit a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Weighted Wall-Sit go on?
It belongs on leg day in a push/pull/legs routine.
What are some Weighted Wall-Sit variations and alternatives?
Similar exercises include the Alternating Single-Leg Wall-Sit, Bodyweight Calf Wall-Sit Raise, Bodyweight Wall Squat and Alternating Chair Against-Wall Elevated-Heel Sit.
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