Wall Sit
Lower BodyMuscles worked
quadsglutescalves
- Equipment
- A wall
- Level
- Beginner
- How much to do
- Hold for 30–60 seconds.
How to do it
- Stand with your back flat against a wall, feet about two steps out in front of you.
- Slide your back down the wall until your thighs are parallel to the floor.
- Set your knees directly over your ankles at a right angle.
- Press your whole back into the wall and hold the position.
- Push through your heels to slide back up when the hold is complete.
How to breathe
It is a hold, not a breath-hold — keep breathing steadily the whole way through.
Common mistakes
Cutting the depth short. Go as low as you can hold the shape — a smaller honest range beats a big sloppy one.
Holding your breath under tension — it spikes the strain and drains you early. Keep it moving.
Tipping your weight forward onto your hands. Shift back so your shoulders sit over your wrists, not past them.
Frequently asked questions
- Which muscles does Wall Sit work?
- Wall Sit mainly works your quads. It also engages your glutes and calves.
- What equipment do you need for Wall Sit?
- You need: A wall.
- Is Wall Sit good for beginners?
- Yes — Wall Sit is beginner-friendly. Start slow and keep your form clean.
- How long should you hold Wall Sit?
- Hold for 30–60 seconds.