How to do the Wall Sit
Primary: Quads · also works Glutes, Core. Also called: wall squat hold, isometric wall squat.
Step by step
- 1
Stand with your back flat against a wall and feet about two feet in front of you.
- 2
Slide down the wall until your knees are bent to about 90 degrees.
- 3
Keep your knees directly above your ankles and your back pressed into the wall.
- 4
Hold the position for 30 to 60 seconds while breathing steadily.
- 5
Push through your heels to slide back up.
Coaching cues
- Thighs parallel to the floor
- Press your lower back into the wall
- Breathe, do not hold your breath
Common mistakes
- Knees drifting past the toes
- Hands resting on the thighs
- Sliding too low or too high
Sets, reps and where it fits
Muscle
3–4 × 30–60 sec
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 30–60 sec
rest 45–60 s
Wall Sit alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Wall Sit work?
Primary: Quads. Secondary: Quads, Glutes, Core
How many sets and reps of Wall Sit should I do?
Hold or work for 30–60 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.
What can I do instead of the Wall Sit?
Same movement pattern, different equipment: Bodyweight Squat, Chair Squat, Deep Squat Hold, Leg Extension, Jump Squat, Pistol Squat.
Is the Wall Sit good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.