Wall Sit 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Isometric
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Wall Sit is a bodyweight isometric exercise that primarily targets the quads while also engaging the glutes, hamstrings, calves, hip-flexors, abs, obliques, and lower back for stability. Performed by leaning against a wall with knees bent at a 90-degree angle and holding the position, it strengthens the lower body and core without any dynamic movement. This exercise improves muscular endurance, joint stability, and postural control, making it effective for both strength development and injury prevention.
How to Perform
Stand with your back flat against a wall and feet shoulder-width apart, about 2 feet away from the wall.
Slide your back down the wall while bending your knees until they form a 90-degree angle, keeping thighs parallel to the floor.
Ensure your knees are directly above your ankles and not extending past your toes.
Engage your core, glutes, and hamstrings to maintain stability and support your lower back.
Keep your back pressed firmly against the wall and shoulders relaxed.
Hold the position for the desired duration while maintaining steady breathing.
To finish, slowly slide back up the wall to a standing position.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain knees directly above ankles to avoid knee strain.
Keep your back flat against the wall to protect your lower back.
Engage your core and glutes to improve stability and muscle activation.
Avoid lifting your heels; keep feet firmly planted on the ground.
Breathe steadily to maintain endurance and reduce tension.
Do not let your thighs drop below parallel to prevent unnecessary joint stress.
Focus on distributing weight evenly between both legs.
Increase hold time gradually to build muscular endurance safely.
Keep shoulders relaxed and away from ears to prevent upper body tension.
Use a timer or mental cues to maintain consistent hold duration.
How Not to Perform
Do not let your knees extend past your toes to avoid knee strain.
Do not arch or round your lower back away from the wall.
Do not lift your heels off the ground; keep feet flat.
Do not slouch your shoulders or hunch forward.
Do not hold your breath; maintain steady breathing.
Do not allow thighs to drop below parallel to the floor.
Do not shift weight unevenly onto one leg.
Do not tense your neck or trap muscles unnecessarily.
Do not rush the duration; avoid holding longer than your form allows.
Do not perform on an unstable or slippery surface.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
