Wall sit
A wall sit is holding a seated position with your back flat against a wall and your knees bent to 90 degrees, as if sitting on an invisible chair. It's a hold, not reps, and it works the quads hard without any jumping or moving.
- Group
- Legs
- Equipment
- A clear wall
- A first set
- 30 seconds
How to do it
Start position
Stand with your back against a plain wall and your feet a step in front of you, shoulder-width apart.
The hold
- Slide down the wall until your knees are bent to 90 degrees and your thighs are parallel to the floor.
- Rest your hands on your thighs and hold completely still, breathing normally.
- Expect your thighs to shake a little as you get tired. Stand back up by sliding up the wall.
Tempo
Start with 30 seconds and add time as it gets easier. Breathe slowly the whole time.
Form cues
- Keep your back and head flat on the wall.
- Keep your knees right above your ankles.
- Your feet stay flat and don't move.
Common mistakes
- Knees past the toesWalk your feet a little further from the wall until your shins are vertical.
- Sitting too highSlide down until your thighs are level with the floor, or as close as you can hold.
- Holding your breathBreathe slowly and steadily the whole time.