Wall Sit


Type of exercise

Major Muscle Groups Used:

Target Muscles:

How to

  • Begin with your back against a wall and your feet shoulder feet apart two feet from the wall.
  • Engage your core a slowly slide your back down the wall into your thighs are parallel to the ground.
  • For proper alignment, move your feet so your knees are directly over your ankles.
  • Keep your back flat against the wall the back of your head touching the wall.
  • Hold for the programmed time
  • Slide slowly back up the wall to a standing position


  • Builds strength and endurance in the quadriceps
  • no equipment needed!
  • An easy way to measure improvement in lower body strength and endurance over time.
  • No equipment needed!
  • Easy to modify to make more challenging
  • Can gradually build leg strength
  • Popular training tool for newcomers and younger athletes due quick mastery of exercise.

Movement Pattern:
Other Options:
Be Safe: