HyperBody
Exercise library · Legs

Wall Sit.

Isometric squat hold against a wall that builds quad endurance.

BeginnerBodyweight
Wall Sit
The numbers
Sets
3–4
Duration
30–60
Rest
45–75
Muscles
Primary
Quadriceps
Secondary
Glutes
The play-by-play

How to do it.

  1. Step 01

    Stand with the back against a wall

  2. Step 02

    Slide down until the thighs are parallel

  3. Step 03

    Keep the knees over the ankles

  4. Step 04

    Press the back flat into the wall

  5. Step 05

    Hold the position for time

  6. Step 06

    Stand up to finish

What separates good from great

Pro cues.

  • Keep the thighs parallel for full effect

  • Breathe steadily during the hold

  • Add a plate on the lap to progress