Wall Sit - Weighted

SquatDBVest

Wall sit performed with an external load (dumbbell across the thighs, or a weight vest) to increase the isometric quad demand beyond bodyweight.

Demo: Team Evolve

Sets

3

Reps

30-45 sec hold

Rest

1:15

Contraindications

Increases knee joint compressive load during the hold — progress weight conservatively.

Setup

Slide down the wall to a 90-degree knee angle, then place a dumbbell across the thighs or wear a weight vest.

Execution

  1. 1Maintain the 90-degree knee angle throughout the hold
  2. 2Keep the back flat against the wall
  3. 3If the dumbbell rolls off the thighs, sink slightly deeper
  4. 4Breathe steadily through the hold
  5. 5Push out of the hold by driving through the heels

Key cues

  • Weight rests securely on the thighs
  • Back stays flat against the wall
  • Breathe throughout, don't hold your breath
  • Engage the glutes and quads
  • Push feet into the ground for stability

Common faults

  • Weight sliding off the thighs due to insufficient knee angle
  • Lower back arching off the wall
  • Knees drifting inward
  • Holding breath
  • Too much load too soon, causing form breakdown

Tweaks

  • Increase hold duration before adding more weight
  • Try a weight vest for a hands-free loading option
  • Combine with single-leg holds for advanced progression

Regressions

Wall Sit - Bodyweight

Progressions

Single-Leg Wall Sit

Muscles

Primary: Quadriceps

Secondary: Core, Glutes

Notes

A simple, effective progression once bodyweight wall sit holds exceed 60 seconds comfortably.

Sources

Attribution: NSCA