Wall Sit

https://vimeo.com/1074778431

Alternatives

  • Bodyweight Squat
  • Tempo Goblet Squat (3-0-3-1)
  • Static Split Squat

Summary

The wall sit is an isometric quad-dominant exercise that builds endurance and muscular control. Holding the squat position against a wall challenges your lower body without any movement or equipment.

Benefits of the Wall Sit

  • Builds quad endurance and strength
  • Strengthens knee stabilisers
  • Increases muscular control without joint impact
  • Requires no equipment
  • Great for burnouts or rehab

Wall Sit Muscles Worked

  1. Primary: Quadriceps
  2. Secondary: Glutes, Hamstrings, Core

Instructions

  1. Stand with your back against a wall and feet about 2 feet away
  2. Slide down until your thighs are parallel to the floor
  3. Keep knees stacked over ankles and back flat against the wall
  4. Hold the position, keeping your core engaged
  5. Breathe steadily and avoid shifting weight
  6. Maintain the hold for the desired time
  7. Push through your feet to stand up slowly

Common Mistakes

  1. Letting knees go past toes
  2. Arching the back off the wall
  3. Holding breath
  4. Placing feet too close or too far from the wall
  5. Letting hips sink too low or rise too high