Exercise library · Legs
Wall Sit.
Isometric squat hold against a wall that builds quad endurance.
Also known as: Wall Squat Hold
BeginnerBodyweight
The numbers
Sets
3–4
Duration
30–60 s
Rest
45–75 s
The play-by-play
How to do it.
- Step 01
Stand with the back against a wall
- Step 02
Slide down until the thighs are parallel
- Step 03
Keep the knees over the ankles
- Step 04
Press the back flat into the wall
- Step 05
Hold the position for time
- 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
Common questions
Questions, answered.
- What is the Wall Sit?
- Isometric squat hold against a wall that builds quad endurance.
- What muscles does the Wall Sit work?
- The Wall Sit primarily works your quadriceps. It also recruits your glutes as secondary movers.
- What equipment do I need for the Wall Sit?
- None. The Wall Sit is a bodyweight movement you can do without any equipment.
- How many sets and reps should I do for the Wall Sit?
- A typical prescription for the Wall Sit is 3–4 sets of 30–60 seconds. Rest about 45–75 seconds between sets.
- Is the Wall Sit good for beginners?
- Yes. The Wall Sit is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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