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Last updated March 5, 2026
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Quadricepsglutes
Wall Sit
Lean against a wall with knees bent at 90 degrees and hold the position isometrically.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isometric
- Force
- Static
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quadsfront quadouter quad
Secondary
glutes (max)hamstringscalvesdeep abs / core
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
time
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand with your back flat against a smooth wall.
- Place your feet shoulder-width apart, about two feet away from the wall.
- Arms can hang at your sides or rest on your thighs.
- Step 2Execution
- Slowly slide your back down the wall by bending your knees.
- Lower until your thighs are parallel to the floor and knees are at 90 degrees.
- Ensure your knees do not extend past your toes.
- Press your entire back firmly into the wall.
- Hold this position, breathing steadily throughout.
- Step 3Tips
- Focus on pushing through your heels to engage the quads.
- Keep your core tight to support your lower back.
- If the full 90-degree angle is too difficult, start with a shallower angle.
- Avoid looking down — keep your head and neck neutral against the wall.