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Quadriceps · Bodyweight

Wall Sit

A movement that trains your quadriceps, done using just your bodyweight. Your glutes, hamstrings and abs help out.

EquipmentBodyweight
Type—
Push or pullStatic
LevelBeginner

Muscles you'll work

Wall Sit muscles worked, front viewWall Sit muscles worked, back view
QuadricepsPrimaryGlutes · Hamstrings · AbsSecondary

How to do it

  1. Stand with your back flat against a wall, feet shoulder-width apart and about two feet away from the wall.
  2. Slowly slide down the wall until your knees are bent at a 90-degree angle, as if you are sitting in an invisible chair. Your thighs should be parallel to the floor, and your shins perpendicular to the floor.
  3. Ensure your back remains flat against the wall and your core is engaged.
  4. Hold this position for the desired duration.
  5. To release, slowly slide back up the wall to a standing position.

More quadriceps exercises

Bodyweight SquatBurpeeBurpee Over the BarHigh Knee Skips
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Log Wall Sit and watch it climb

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