Wall Sit
Stand with your back against a wall and feet shoulder-width apart, then slide down until your thighs are parallel to the floor and your knees form a 90-degree angle. Keep your back pressed firmly against the wall and hold the position, making sure your knees stay directly above your ankles.
- Target muscles
- Upper legs
- Also works
- Lower legs, Glutes, Abs
- Equipment
- Bodyweight
- Training style
- Home, Calisthenics, Mobility and recovery
- Logged as
- Seconds
- Popularity
- 85 of 100
Wall Sit: how to do it
- Stand with your back flat against a wall and your feet shoulder-width apart, about 2 feet away from the wall.
- Slowly slide your back down the wall until your thighs are parallel to the ground, forming a 90-degree angle at your knees.
- Keep your back pressed firmly against the wall and your arms extended straight out in front of you or resting at your sides.
- Hold this position for the desired amount of time, ensuring your knees stay directly above your ankles and do not extend past your toes.
- To finish, slowly slide back up the wall to a standing position.
Sets and reps (general guidance)
| Goal | Sets | Reps | Load |
|---|---|---|---|
| Strength | 3 to 5 | 3 to 6 | Heavy, full rest |
| Muscle and endurance | 3 to 4 | 8 to 12 | Moderate, perfect form |
Common mistakes
A common mistake is letting your knees go beyond your toes, which can put extra stress on your joints. Avoid arching your back off the wall, and keep your thighs parallel to the floor with knees at a 90-degree angle for proper alignment.
Alternatives
More Upper legs exercises
Questions about Wall Sit
What muscles do wall sits work?
Wall sits primarily target the quadriceps in your upper legs, while also engaging the glutes, hamstrings, calves, and core muscles. Holding the position helps build lower body strength and improve muscular endurance.
Do I need any equipment for wall sits?
Wall sits require no special equipment—just a flat wall and enough floor space to position your feet shoulder-width apart. You can perform them anywhere, making them ideal for home workouts or when you don't have access to a gym.
Are wall sits good for beginners?
Yes, wall sits can be a good starting point for beginners because they are low-impact and simple to learn. Start with shorter holds of 15–30 seconds, focusing on correct form to avoid knee strain, and gradually increase your time as your strength improves.
What are common mistakes to avoid when doing wall sits?
A common mistake is letting your knees go beyond your toes, which can put extra stress on your joints. Avoid arching your back off the wall, and keep your thighs parallel to the floor with knees at a 90-degree angle for proper alignment.
How long should you hold a wall sit?
For general fitness, aim to hold a wall sit for 20–60 seconds per set, repeating 2–4 sets depending on your fitness level. Advanced athletes may hold longer, but always stop if you feel sharp pain or your form begins to collapse.
Are wall sits safe for people with knee problems?
Wall sits can be safe for some people with knee issues if performed correctly, but they do place continuous load on the joint. If you have knee pain or injury, consult a physical therapist first and avoid deep angles that cause discomfort.
What variations of wall sits can increase the challenge?
You can make wall sits harder by holding a dumbbell or medicine ball, lifting one leg off the floor, or adding calf raises during the hold. These variations increase muscle activation and improve balance, making the exercise more intense.