Wall Sit

An isometric hold against a wall that builds endurance and strength in the quadriceps, glutes, and core without any equipment.

How to Perform

  1. Stand with your back flat against a wall and your feet about two feet away from it
  2. Slide your back down the wall until your thighs are parallel to the ground and your knees form a 90-degree angle
  3. Keep your back fully pressed against the wall, your core engaged, and your arms at your sides or resting on your thighs
  4. Hold this position for the target duration, breathing steadily throughout
  5. To finish, push through your heels and slide back up the wall to a standing position

Form Cues

Do:

  • Keep your back completely flat against the wall — no gap at the lower back
  • Position your knees directly above your ankles, not past your toes
  • Distribute your weight evenly through both feet, pressing through the heels
  • Breathe steadily; do not hold your breath

Don't:

  • Let your hips drop below your knees — maintain a 90-degree angle
  • Place your hands on your thighs and push to take load off your legs
  • Arch your lower back away from the wall
  • Allow your knees to cave inward

Progressions

Once you can hold a wall sit for 60 seconds with strict form, you are ready for the bodyweight squat. The wall sit builds the isometric leg strength and postural awareness needed for a full-range squat.

Common Mistakes

  • Hips too high: Sliding only partway down makes the hold much easier but limits quad engagement; aim for thighs parallel to the floor
  • Knees past the toes: This shifts stress onto the knee joint; walk your feet further from the wall so the shins stay vertical
  • Lower back arching off the wall: Press your entire back into the wall; if you cannot, your hips may be too low
  • Holding breath: Isometric holds tempt you to hold your breath; maintain a steady breathing rhythm to avoid spikes in blood pressure