Wall Sit
Squat · quads · beginner
How to do it
Slide your back down a wall until the thighs are parallel to the floor with knees stacked directly over the ankles, then hold that position while breathing normally.
Muscles worked
Primary: quads · Also works: glutes, calves
Equipment
No equipment
Common mistakes
- Sitting too high so the thighs never reach parallel, which makes the hold easy and useless
- Letting the knees drift forward past the toes, which shifts load off the quads and onto the kneecap
- Holding the breath and bracing the whole body instead of breathing through the set
Variations
- Hold a weight plate or backpack on the thighs
- Squeeze a ball between the knees for adductor work
Can't do this one? Swap it for
Related exercises
- Barbell Back Squatquads
- Goblet Squatquads
- Bodyweight Squatquads
- Leg Pressquads
- Bulgarian Split Squatquads
- Walking Lungequads
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