Exercise guide
Wall Sit
The Wall Sit is an isometric lower-body exercise held with the back supported against a wall. The quadriceps provide the primary effort, while the glutes and calves assist with maintaining the position.
Training context
Wall Sit Explained
Difficulty is affected by the knee angle, foot distance, and hold duration. A higher position can reduce the demand while still allowing the exercise to be performed with control.
Use a wall and floor surface that prevent slipping. Record the hold time and approximate knee angle when comparing sessions.
Technique overview
Hold a knee angle you can maintain
Place the back against the wall and step the feet forward before sliding down. Keep the knees tracking with the feet and maintain even pressure through both legs. Hold while breathing steadily, then press through the feet and slide upward to finish. End the hold before the feet slip or the knees lose alignment.
Treat this as an overview and use a range, pace, and setup you can control.