Hold a static, seated position with your back against a wall to isometrically load the quadriceps and the front of the thighs.
How to do the Wall Sit#
- Stand with your back against a wall and place your feet about hip-width apart a short step forward.
- Slide down the wall until your thighs are roughly parallel to the floor and your knees form about a 90° angle.
- Keep your weight through your heels, press your lower back into the wall, and lift your chest.
- Breathe evenly and maintain the position for the programmed duration.
- Finish by pressing through your feet and slowly sliding up the wall to return to standing.
Muscles worked#
- Primary: Quads
- Secondary: Glutes, Hamstrings, Calves
Common mistakes#
- Letting the knees collapse inward.
- Positioning the feet too far forward so the knees travel past the toes.
- Lifting the hips away from the wall.
- Rounding the upper back or slumping the chest.
