Bodyweight Training

Wall Sit exercise

The wall sit is an isometric lower body exercise that targets the quadriceps, hamstrings, and glutes. Performed by pressing your back against a wall and sliding into a seated position without support, it's excellent for building endurance and lower body strength without any equipment.

Wall Sit exercise demonstration

How to perform Wall Sit

  1. Stand with your back flat against a wall and your feet shoulder-width apart, about 2 feet away from the wall.
  2. Slowly slide your back down the wall until your thighs are parallel to the ground, as if sitting in an invisible chair.
  3. Keep your knees directly above your ankles and ensure they don't go past your toes.
  4. Hold this position while keeping your back against the wall and your core engaged.
  5. Maintain the pose for the desired amount of time without letting your form break.
  6. Slowly slide back up the wall to return to a standing position.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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