Also known as: wall squat, wall hold, isometric wall squat, wall chair, back-against-wall hold

What is Wall Sit?

A Wall Sit is a static isometric hold performed with your back against a wall, thighs parallel to the floor. It targets the quadriceps, glutes and core, and is classified as an easy-level bodyweight leg exercise suitable for beginners.

How to Do Wall Sit

  1. Set up stance: Stand with your back against a stable wall, feet hip-width apart and about two feet from the wall. Keep heels planted.
  2. Lean into wall: Slowly lean your upper back and shoulders onto the wall, keeping head neutral and spine long; avoid overarching or rounding the lower back.
  3. Lower hips: Bend your knees and slide down until thighs are parallel to the floor, knees stacked over ankles; stop if you feel sharp pain.
  4. Hold position: Maintain a steady breath and engage core and glutes. Keep weight in heels and avoid knees caving inward during the entire hold.
  5. Exit safely: Push through heels, straighten legs to stand slowly, and step away from the wall. Rest and assess before repeating or increasing duration.

Muscle Groups

Core, Glutes, Quadriceps

Description

Stand with your back against a stable surface. Slowly descend into a seated position, your back resting against the wall, head neutral.

Thighs should be parallel to the ground, knees stacked directly above your ankles.
Heels planted into the ground, and the knees are not caving inwards.

Control your breathing and hold for time.
Movement Group: Legs
Equipment: Wall

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of wall sits?

Wall sits build quadriceps endurance, strengthen glutes and engage the core through an isometric hold. They improve muscular stamina, knee stability, and require only a wall - making them accessible for conditioning and rehab-level training.

What are common wall sit mistakes and how do I fix them?

Common mistakes include letting knees track past toes, heels lifting, rounding the lower back, and holding your breath. Fix by keeping knees stacked over ankles, weight in heels, chest up, and breathing steadily throughout the hold.

How can I progress or what are alternatives to wall sits?

To progress, increase hold time, add a weighted vest, or try single-leg wall holds. Alternatives include Bulgarian split squats, static lunges, and regular squats to build similar strength with dynamic movement.