Single-Leg Wall Sit

SquatBW

Wall sit with one leg lifted off the ground, shifting the full isometric quad/glute demand onto the single supporting leg while also challenging hip stability.

Demo: Olympic Weightlifting Exercise Library

Sets

3

Reps

15-30 sec hold per side

Rest

1 min

Contraindications

Increased single-leg joint loading and balance demand — regress to bilateral wall sit if unstable or in early rehab.

Setup

Assume a standard wall sit at 90 degrees, then lift one foot off the floor, extending it forward.

Execution

  1. 1Shift full weight onto the supporting leg
  2. 2Keep the back flat against the wall
  3. 3Hold the lifted leg extended, hips level
  4. 4Breathe steadily throughout the hold
  5. 5Lower the lifted leg and switch sides

Key cues

  • Keep hips level, avoid dropping to one side
  • Back flat against the wall
  • Push through the whole supporting foot
  • Breathe throughout the hold
  • Start with your weaker leg first to set the target time for both sides

Common faults

  • Hips dropping/rotating toward the lifted-leg side
  • Lower back arching off the wall
  • Supporting knee caving inward
  • Holding breath
  • Lifted leg dropping too soon due to fatigue

Tweaks

  • Hold weight on the supporting thigh for extra load
  • Vary knee angle depth
  • Alternate legs mid-set if fatigue sets in early

Regressions

Wall Sit - Bodyweight

Muscles

Primary: Quadriceps

Secondary: Glutes, Core, Hip Stabilizers

Notes

The single-leg variant is considered the 'gold standard' end-goal of wall sit progressions per strength coaching guidance.

Sources

Attribution: NSCA