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Strength Training
Wall Sit
Beginner
About This Exercise
An isometric exercise that builds quadriceps and glute endurance by holding a static squat position against a wall. Excellent for building static strength and stamina.
1Setup
Stand with your back against a wall, feet shoulder-width apart and approximately 60 cm (2 ft) from the wall.
2Execution
Slide down the wall until your thighs are parallel to the floor and knees are at 90 degrees. Hold this position for the prescribed time, breathing steadily.
Pro Tips
- Keep your back flat against the wall throughout the hold
- Distribute weight evenly through your heels
- Engage your core to prevent the lower back arching
- Start with shorter holds (20-30s) and progress gradually
Train This Exercise
Quick workout with this exercise