Wall-Sit
Build leg strength and endurance with the Wall-Sit! A simple yet effective bodyweight exercise.
The Wall-Sit mainly works the quads, core and glutes & hips, with help from the lower back. No equipment needed: it uses just your bodyweight.
Wall-Sit Muscles Worked
Primary
Quads (quadriceps femoris); Abdominals (rectus abdominis); Glutes (gluteus maximus)
Secondary
Deep Core (transverse abdominis); Spinal Erectors (erector spinae)
How to do the Wall-Sit
Sit Exercise Instructions
Positioning:
Stand with your back against the wall, feet hip-width apart.
Slide down the wall until your knees are bent at a 90-degree angle, as if you are sitting in an invisible chair.
Your back should remain flat against the wall throughout the exercise.
Movement:
Hold this position for 20-60 seconds, depending on your fitness level.
Keep your feet flat on the floor, with your knees aligned above your ankles.
To make it more challenging, extend your arms straight in front of you, parallel to the ground.
To exit the position, push through your heels to slide back up the wall, returning to a standing position.
Tips:
Keep your core engaged to support your back.
Avoid letting your knees extend past your toes.
Maintain a steady breathing pattern throughout the exercise.
Wall-Sit FAQs
What muscles does the Wall-Sit work?
The Wall-Sit mainly works the quads, core and glutes & hips, with help from the lower back. The main muscles are the quadriceps femoris, rectus abdominis and gluteus maximus.
What equipment do you need for the Wall-Sit?
None. The Wall-Sit is a bodyweight exercise, so you can do it anywhere.
What workout day should the Wall-Sit go on?
It belongs on leg day in a push/pull/legs routine.
What are some Wall-Sit variations and alternatives?
Similar exercises include the Alternating Against-Wall Heel-Tap Sit, Alternating Against-Wall Leg Sit Kick, Alternating Single-Leg Wall-Sit and Bodyweight Calf Wall-Sit Raise.
Training calculators
Work out the numbers behind your training before your next session.