1 / 10
squat
Wall Sit
Search GoogleWall Sit is a beginner squat exercise using bodyweight and wall. It primarily trains quadriceps. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- quadriceps
- Secondary
- glutes, core
- Equipment
- bodyweight, wall
- Mechanic
- compound
Setup
- — Prepare the bodyweight and clear the movement area.
- — Set your stance, grip, and starting position before beginning wall sit.
- — Choose a variation and range that let you keep complete control.
Execution
- — Hold a stable seated position against the wall while breathing steadily.
- — Maintain the position only while you can breathe and keep the intended alignment.
Breathing & coaching
- — Breathe slowly behind the brace.
- — End the hold before you need to strain or hold your breath.
- — Hold a stable seated position against the wall while breathing steadily.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo wall sit
Regressions
- — Supported or reduced-range wall sit