How to do the Wall Sit Correctly and Safely [Video & FAQs]

By / November 5, 2021

There are few exercises in the fitness library that burn as much as the Wall Sit.

This simple exercise strengthens the leg musculature through isometric training while improving total body stability. It can be done just about anywhere, and it can be easily scaled.

how to do the wall sit cover image

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Okay, let’s get started.

WALL SIT FORM VIDEO

BENEFITS OF THE WALL SIT

  • Strengthens the legs through isometric contractions
  • Strengthens the core muscles through and improves stability and balance
  • This exercise can be done anywhere, anytime, with no equipment

MUSCLES WORKED DURING THE WALL SIT

  • Quadriceps
  • Core

PERFORMING THE WALL SIT WITH GOOD TECHNIQUE

  • Stand up against a wall, while making contact with your head, upper back, and glutes
  • Set your stance at shoulder width, and position your feet about 1-2 feet away from the wall
  • While maintaining the three points of contact with the wall, begin squatting down until your thighs are parallel to the floor
alex sitting against a wall with his back flat against the wall and knees bent at 90 degrees - front view
alex sitting against a wall with his back flat against the wall and knees bent at 90 degrees - side view
  • Stay in this position for the desired time, or until your thighs begin to burn excessively
  • Keep your abs tight and engaged the entire time
  • To make the movement more difficult, you can hold a weight outstretched in front of you

COMMON MISTAKES

NOT SITTING LOW ENOUGH

It is important to get your hips as close to parallel as possible.

The higher up you sit, the less work your legs will be doing, and the easier the exercise becomes

WALL SIT CHALLENGE

Hold the wall sit for 1 minute holding external resistance.

WALL SIT ALTERNATIVES

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Alex Robles, MD, CPT / Brittany Robles, MD, MPH, CPT

Alex & Brittany Robles are physicians, NASM Certified Personal Trainers, and founders of The White Coat Trainer: a resource dedicated to improving the health and fitness of busy professionals using time-efficient strategies. Their advice has been featured in My Fitness Pal, Prevention, Livestrong, Reader’s Digest, Bustle, The Active Times, and more. Learn more about them here.