Wall Sit
A static hold against a wall that burns the quads — no equipment and easy on the knees.
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Muscles worked
Target
Also works
- Equipment
- Bodyweight, Wall
- Level
- Beginner
- Tempo
- Hold, breathing steadily
How to do the wall sit
- 1Stand with your back against a wall and feet about two feet in front of you.
- 2Slide down until your thighs are parallel to the floor and your knees are over your ankles.
- 3Press your back into the wall and hold.
- 4Slide back up to finish.
When to pick it: Pick it for quad endurance at home, or as a joint-friendly finisher. Sit higher to make it easier.
Form cues
- Knees at 90°
- Whole back on the wall
- Weight in the heels
Common mistakes
- Knees drifting past the toes
- Hands pushing on the thighs
- Holding the breath
Sets and reps
| Goal | Sets | Time | Rest |
|---|---|---|---|
| Beginner | 3 | 15–30 s holds | 45 s |
| Building | 3 | 30–60 s holds | 45–60 s |
| Advanced | 3–4 | Harder variation, 20–40 s | 60 s |
Progress by making the variation harder, not by holding for minutes. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.