strength · wall
Wall Sit
Simple, brutal, effective quad-builder anyone can do anywhere.
3 × 30–60 sec 6 minrest 45s
Equipment
wall
Rest
45s between sets
Primary muscles
quads
Also works
glutes
How to do it
- Slide your back down a wall until knees are bent at 90°.
- Feet flat, thighs parallel to the floor.
- Hold. Breathe steadily.
- 3 rounds of 30–60 seconds.
Form cues
- ✓Whole back against the wall
- ✓Knees over ankles, not over toes
- ✓Even breathing
Common mistakes
- ✗Bouncing up early
- ✗Knees drifting past toes
Progressions
- 30 sec → 45 sec → 60 sec → holding a weight