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Quadriceps · Intermediate

Single Leg Wall Sit

Single-leg isometric wall sit developing unilateral quadriceps endurance and pelvic control.

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Single Leg Wall Sit demonstration

Exercise overview

Training details

QuadricepsGlutesCore

Equipment

Bodyweight

Sets × time

3 × 30 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Slide down a wall until the working knee reaches the prescribed bend and the foot is planted firmly.
  2. 02Lift the opposite foot from the floor while keeping the pelvis level and the back supported.
  3. 03Press through the whole working foot and keep the knee tracking over the toes.
  4. 04Hold the position without shifting to one side or allowing the hips to rise.
  5. 05Lower the free foot, stand up under control, and repeat on the other leg.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionWall SitRelated variationDumbbell Goblet Wall SitRelated variationDumbbell Wall Sit

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBodyweight SquatComparable substituteFront SquatComparable substituteBarbell Squat

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