Wall Sit - Bodyweight

SquatBW

An isometric squat hold with the back against a wall, knees at roughly 90 degrees. Builds quad endurance and is a common rehab/conditioning tool requiring zero equipment.

Demo: Exercise Library

Sets

3

Reps

30-60 sec hold

Rest

1 min

Contraindications

Very low risk — appropriate for nearly all populations including rehab settings; can be regressed by using a higher knee angle.

Setup

Stand with your back against a wall, feet shoulder width, then slide down until knees reach approximately 90 degrees.

Execution

  1. 1Slide down the wall until thighs are parallel to the floor
  2. 2Keep the back and head flat against the wall
  3. 3Hold the position, breathing steadily
  4. 4Keep knees tracking over the ankles, not caving in
  5. 5Push out of the hold by driving through the heels

Key cues

  • Back flat against the wall
  • Knees at 90 degrees, over the ankles
  • Breathe steadily through the hold
  • Push feet into the floor
  • Keep core engaged throughout

Common faults

  • Knees traveling too far forward past the toes
  • Lower back arching off the wall
  • Knees caving inward
  • Holding breath instead of breathing steadily
  • Sliding too high, reducing the training effect

Tweaks

  • Hold for time (30-60 sec) or add reps of pulses
  • Try different knee angles (60, 90, 120 degrees) for varied emphasis
  • Progress to single-leg wall sit

Progressions

Wall Sit - WeightedSingle-Leg Wall Sit

Muscles

Primary: Quadriceps

Secondary: Core, Glutes

Notes

One of the most accessible isometric leg exercises, frequently used in rehab and general fitness contexts.

Sources

Attribution: NSCA