The wall sit is a deceptively tough isometric hold that torches your quads, fires up your hamstrings and boosts knee stability—no equipment required. Add it to leg day, HIIT circuits or rehab routines to build bulletproof lower-body endurance.
How to Do a Wall Sit?
- Set-up: Stand with your back flat against a wall. Feet shoulder-width apart, about 60 cm (24 in) forward.
- Slide down: Lower until knees hit roughly 90°; hips level with knees.
- Posture: Keep core braced, lower back gently pressed to the wall. Don’t place hands on thighs—cross arms or let them hang.
- Hold: Maintain the sit for 20-60 s (or longer), breathing steadily and driving weight through heels.
- Finish: Push through heels and slide back up. Shake out legs and repeat for 2-4 rounds.
- Progressions: Add a weight plate, perform single-leg variations or extend hold time for extra burn.
What Muscles Does It Work?
- Quadriceps – primary isometric tension
- Hamstrings & Glutes – stabilize hips and knees
- Calves & Core – maintain balance and posture
Regular wall-sit training improves skiing, cycling and running endurance while safeguarding knees during heavy squats and lunges.
