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how to do wall sit

Wall sit is a beginner-level bodyweight exercise that primarily works your glutes and quads, with support from your abs, calves, hamstrings. No equipment needed — your bodyweight and a bit of floor space are enough.

primary musclesglutes, quads
also worksabs, calves, hamstrings, obliques
levelbeginner
equipmentnone — bodyweight
typetimed hold

how it’s done, step by step

  1. Stand with your back against a wall and your feet shoulder-width apart, about 2 feet away from the wall.
  2. Slide your back down the wall until your thighs are parallel to the floor, and your knees are directly above your ankles.
  3. Hold this position, keeping your back flat against the wall and your hands relaxed by your sides or on your thighs.
  4. Maintain the position for the desired duration, then slowly stand back up.

form tips from the wandelbar coaches

  • Ensure your knees do not extend past your toes to avoid placing unnecessary strain on your joints.
  • Breathe steadily and avoid holding your breath during the exercise.
  • Press your lower back firmly against the wall to ensure proper alignment.
wall sit bodyweight glutes exercise — proper form demonstration
wall sit — correct starting position

similar bodyweight exercises

squats bodyweight glutes exercise — proper form demonstration squats burpees bodyweight abs exercise — proper form demonstration burpees lunges bodyweight glutes exercise — proper form demonstration lunges jumping jacks bodyweight calves exercise — proper form demonstration jumping jacks glute bridge bodyweight glutes exercise — proper form demonstration glute bridge high knees bodyweight hip flexors exercise — proper form demonstration high knees

never wonder what to train next

wall sit is one of 1,300+ exercises in the wandelbar app — where you don’t pick exercises at all. Answer a few questions, get a personal 90-day bodyweight plan, and it reshapes itself after every session. free for 7 days.

train with a plan that adapts.

350+ exercises, guided sessions, zero equipment needed.

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