Squats and lunges
Wall sit
- Kit
- Wall
- Works
- quads · glutes
- Also
- hamstrings · calves · core
The wall sit is a static hold: you lean against a wall with your knees bent near ninety degrees and stay there while your thighs take the load. It builds endurance in the quads and teaches you to hold a braced, upright position under steady tension. Because there is no movement to coordinate and no impact, it suits beginners and anyone who wants leg work without jumping or deep bending.
Form
How to do wall sit
- 1Stand with your back flat against a clear wall, feet about shoulder width apart and roughly two foot lengths forward of the wall.
- 2Slide down the wall until your knees are bent to about ninety degrees, with your shins vertical and your knees stacked over your ankles. Adjust your feet forward or back until that lines up.
- 3Press your lower back and shoulders into the wall, keep your chest open and let your arms hang at your sides or rest your hands lightly on your thighs.
- 4Hold the position and breathe steadily through the effort, in through the nose and out through the mouth. Do not hold your breath as the burn builds.
- 5Push through your heels to stand up at the end of the set, then walk a few steps to let your legs settle.
Watch for
Common mistakes
Feet too close to the wall, so your knees travel well past your toes.
Fix: Step your feet further out until your shins are vertical and your knees sit over your ankles.
Sitting too high, with only a shallow knee bend.
Fix: Slide down until your thighs are close to parallel with the floor, and check the angle early rather than drifting up as you tire.
Resting your hands hard on your thighs to take the load off.
Fix: Keep the hands light or by your sides, and raise your hold position slightly if you need the set to be manageable.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.