Wall Sit | Illustrated Exercise Guide

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.

EXERCISE BENEFITS

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.

CALORIES BURNED

To calculate the number of calories burned doing the wall sit, enter your weight and the duration of the exercise:

RELATED LOWER BODY EXERCISES

Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Bulgarian split squat
Lying hamstring curls
Pistol squat
Romanian deadlift

WORKOUT ROUTINES