Primary muscles: Thighs
Secondary muscles: Glutes
Equipment: No equipment
WALL SIT INSTRUCTIONS
1. Start in a squat position, with your thighs parallel to the floor and your back against a wall.
2. Hold this position for as long as you can.
PROPER FORM AND BREATHING PATTERN
When doing the wall sit keep your legs bent at a 90-degree angle, align your knees with your ankles and maintain your thighs parallel to the floor. Breathe slowly, face front, keep your hands on the hips and your back pressed against the wall.
Adding the wall sit to your workout routine helps to target your thighs and strengthens your quads, hamstrings, and glutes. This exercise will also work your core, lower back and the rest of your legs since they act as stabilizers and help keep your body balanced and steady.
SETS AND REPS
Hold the wall sit position for 30 seconds to 1 minute and, as you get more advanced, hold for longer periods of time. You can also increase the challenge by holding a weight in your hands, the heavier the weight the more your legs will work, or you can lift one leg and do one legged wall sits.
To calculate the number of calories burned doing the wall sit, enter your weight and the duration of the exercise: