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Wall Sit from Deficit

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

MediumQuadriceps

About this exercise

The wall sit from deficit is an isometric quad exercise performed with the heels elevated on a step or plate, which increases dorsiflexion and shifts more load onto the quadriceps compared to a standard wall sit. Holding the lowered position under load builds significant quad endurance and strength.

How to Perform

  • Place a step or weight plates against a wall and stand with your heels on the elevated surface
  • Step back toward the wall and slide down until your thighs are parallel to the floor or slightly below
  • Press your back flat against the wall and keep your knees aligned over your toes
  • Hold the position for the target duration, breathing steadily
  • Keep your core engaged and avoid letting your hips drop below knee level
  • To finish, push through your heels and slide back up the wall to standing

Muscle Activation

Primary
Quadriceps
Secondary
GlutesHamstrings

About the Wall Sit from Deficit

The Wall Sit from Deficit 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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