StrengthBeginner
Wall Sit
An isometric lower-body hold where you lean against a wall with knees at 90 degrees. Builds quad endurance and mental toughness under sustained tension.
How to do it
- 1Press your back flat against a wall, feet shoulder-width apart
- 2Slide down until thighs are parallel to the ground, knees at 90 degrees
- 3Keep weight in your heels, shins roughly vertical
- 4Breathe steadily and hold the position
Common mistakes
- Knees extending past the toes
- Not sitting deep enough — staying above parallel
- Hands pushing on thighs for assistance
Muscles worked
quadricepsglutescalvescore
Variations
Easier
Partial depth wall sit (above parallel)
Harder
Single-leg wall sit
Used in
Related exercises
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