Wall Sit

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Exercise overview

Training details

Quadriceps Glutes

Equipment

Bodyweight

Sets × time

3 × 30 sec

Rest

45 sec

How to perform it

Step-by-step instructions

01Stand with the back against a wall and feet slightly forward.
02Slide down until the knees are bent near the programmed angle.
03Keep the whole foot on the floor and knees tracking over the toes.
04Press the back into the wall while breathing steadily.
05Stand up before the knees cave inward or the hips slide below control.

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Variations

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

Harder progressionDumbbell Goblet Wall Sit

Harder progressionDumbbell Wall Sit

Harder progressionSingle Leg 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 Squat

Comparable substituteFront Squat

Comparable substituteBarbell Squat

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