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Wall Sit

Step by step instructions, muscle activation and variants for the Wall Sit.

EasyQuadriceps

About this exercise

The Invisible Chair Pose is a bodyweight isometric hold where you adopt a seated position in mid-air as though sitting in an invisible chair. It builds significant quadriceps strength and endurance without any equipment, making it an ideal lower-body conditioning drill.

How to Perform

  • Stand with your feet shoulder-width apart and your back straight
  • Lower yourself by bending your knees until your thighs are parallel to the floor
  • Keep your back upright, shins vertical, and knees directly above your ankles
  • Extend your arms forward at shoulder height or rest them on your thighs for balance
  • Hold the position, squeezing your quadriceps and keeping your core engaged
  • Hold for the desired duration, then push through your heels to stand back up

Muscle Activation

Primary
Quadriceps
Secondary
GlutesHamstringsCore

About the Wall Sit

The Wall Sit is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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