Wall Sit

Wall Sit

The wall sit is a simple yet effective exercise that primarily targets your quadriceps, hamstrings, and glutes. Here are step-by-step instructions on how to perform a wall sit:

Video Instructions on How to do a Wall Sit

Muscles worked: Quadriceps, hamstrings, glutes, calves

Equipment needed: A clear wall space


  1. Find a Wall:
    • Locate a clear, flat wall where you can comfortably lean against.
  2. Body Positioning:
    • Stand facing the wall, about 2 feet away.
    • Place your feet shoulder-width apart.
    • Keep your back straight against the wall.
  3. Initiate the Descent:
    • Slowly slide your back down the wall by bending your knees.
    • Lower your body until your knees are bent at a 90-degree angle, or as close as your flexibility allows.
  4. Alignment:
    • Ensure that your knees are directly above your ankles.
    • Your thighs should be parallel to the ground, and your back should be flat against the wall.
  5. Foot Placement:
    • Keep your feet flat on the ground.
    • Distribute your weight evenly between both feet.
  6. Hold the Position:
    • Hold the wall sit position for a specified duration, such as 30 seconds to 1 minute, depending on your fitness level.
  7. Breathing:
    • Breathe naturally throughout the exercise. Avoid holding your breath.
  8. Maintain Proper Form:
    • Pay attention to your form to ensure your knees are not extending past your toes and your back stays against the wall.
  9. Exit the Wall Sit:
    • To return to the starting position, push through your heels and straighten your legs.
  10. Rest and Repeat:
    • Take a short break between sets and repeat the exercise for the desired number of repetitions or time.


  • If you experience discomfort or pain, adjust the depth of your wall sit or consult with a fitness professional.
  • Gradually increase the duration or intensity as your strength improves.
  • Focus on engaging your core muscles to maintain stability.

Remember to consult with a fitness professional or healthcare provider before starting any new exercise routine, especially if you have pre-existing health conditions or concerns.