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Quadriceps · Beginner

Wall Sit

Isometric quad hold against a wall.

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Wall Sit demonstration

Exercise overview

Training details

QuadricepsGlutes

Equipment

Bodyweight

Sets × time

3 × 30 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Stand with the back against a wall and feet slightly forward.
  2. 02Slide down until the knees are bent near the programmed angle.
  3. 03Keep the whole foot on the floor and knees tracking over the toes.
  4. 04Press the back into the wall while breathing steadily.
  5. 05Stand up before the knees cave inward or the hips slide below control.

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