About this exercise
A static exercise that strengthens the quadriceps, glutes, and core muscles by holding a seated position against a wall.
Wall sit
Step by step instructions, muscle activation and variants for the Wall sit.
EasyQuadriceps
How to Perform
- Stand with your back flat against a wall and your feet shoulder-width apart, positioned about 2 feet (60 cm) away from the wall.
- Slowly slide down the wall until your thighs are parallel to the floor, forming a 90° angle at the knees.
- Keep your knees aligned with your toes, not letting them extend past your feet.
- Press your lower back firmly into the wall to engage your core.
- Hold this position for the desired duration, maintaining steady breathing.
- To finish, slowly slide back up the wall to return to a standing position.
Muscle Activation
Primary
Quadriceps
Secondary
Glutes
Common Mistakes
Common mistakes content is coming soon.
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.