How To Do Wall Sit

Wall Sit Exercise

Wall sit is a great exercise to do to build up your quad, glute, and hamstring strength while also testing your endurance.

This can be performed towards the end of the workout to really burn out the legs, leading to maximum strength gains.

Wall Sit How To

  • Position yourself so that you are standing with your back against a wall, feet about two feet from the base of the wall. The hands should be placed against the wall as well, hands down by your sides.
  • Begin to bend the knees, keeping the back in contact with the wall at all times.
  • Lower down until the knees are bent at a ninety degree angle, pause and hold for as long as you are going for and then press back up to complete the rep.
  • Repeat if necessary.

Form and Technique

While doing this exercise, keep the knees directly over the toes and head looking forward.

You may notice slight shaking occurring in the legs as the time increases, but keep holding the position provided you are maintaining proper form.

Variations:   Squat Hold

Routine for Strength:  3 reps x hold as long as possible (30 secs rest between sets)

Routine for Muscle Gains:  4 reps x hold as long as possible (45-60 secs rest between sets)

Wall Sit