WALL SIT
Isometric Quad and Glute Endurance
Primary Muscles
Exercise Description
Stand with your back against a wall and slide down until your knees are at a 90° angle. Keep your back flat, core tight, knees stacked over ankles, and hold the position while breathing steadily.
How To Perform
Stand with your back flat against a wall, feet shoulder-width apart and about 2 feet (60 cm) from the wall.
Slide your back down the wall until your hips and knees are at roughly a 90° angle.
Keep your knees stacked above your ankles; shins vertical. Distribute weight through mid-foot and heel.
Brace your core, keep your pelvis neutral, and press your lower back lightly into the wall.
Hold the position for the prescribed time while breathing steadily through the nose or in a calm rhythm.
To finish, drive through your feet, slide up the wall, and stand carefully.
Expert Tips
Back flat to the wall - Maintain light contact from upper back to sacrum to avoid arching.
Knees over ankles - Stack joints to reduce knee strain and keep shins vertical.
Steady breathing - Do not hold your breath; maintain a calm, steady rhythm throughout.
Progress the hold - Increase duration or place a weight/plate on your lap to advance.
Common Mistakes
Knees passing toes - Letting knees drift forward increases stress on the knee joint.
Lowering too far - Dropping below 90° can compromise position and shift stress to the knees.
Arching the lower back - Keep the core braced and back gently pressed into the wall.
Holding breath - Use steady breathing to maintain endurance and reduce tension.
Info – Wall Sit
The wall sit is a static isometric that builds endurance in the quadriceps, glutes, and core. Keep your back flat against the wall with knees stacked over ankles at about 90°. Avoid letting the knees drift forward past the toes or dropping below parallel. Progress by increasing the hold duration or placing light weight on your lap.
Beginners can start with shorter holds and gradually increase time. Focus on steady breathing and posture to prevent compensations and knee stress.
Equipment Required
No equipment needed.