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  • Quads
  • Bodyweight
  • Beginner

Wall sit

The wall sit works your quads, with your glutes and inner thighs helping. Start with 2 to 3 sets of 20 to 30 seconds. To build muscle, do 2 to 4 sets of 30 to 60 seconds.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Whole back on the wall
  2. Tip 2Knees over your ankles
  3. Tip 3Keep breathing

Where you should feel it

In the front of your thighs, with the burn building as the set goes on. Your glutes and inner thighs help you hold.

Main muscles
Vastus lateralis, vastus medialis, and rectus femoris
Also working
Gluteus maximus and adductors

How to do it

  1. Lean your back against a smooth wall and walk your feet out about two steps, hip-width apart.

  2. Slide down the wall until your knees are bent to about 90 degrees and your thighs are parallel to the floor.

  3. Adjust your feet so your knees are over your ankles, not past your toes.

  4. Hold for the set time with your back and head on the wall, breathing normally, then slide up to finish.

Common mistakes

  • Mistake

    Hands on your thighs, pushing to take the load off.

    How to fix it

    Let your arms hang at your sides or cross them over your chest. If you can't last the time, slide up the wall a little.

  • Mistake

    Feet too close to the wall, with your knees well past your toes.

    How to fix it

    Walk your feet out until your shins are close to vertical, knees over your ankles.

  • Mistake

    Sitting too high, with your knees barely bent.

    How to fix it

    Slide down until your thighs are close to parallel. If you can't hold the full time, shorten the time, not the depth.

Sets and reps for your goal

GoalSetsSecondsRest
Getting started2 to 320 to 3045 to 90 s
Muscle and definition2 to 430 to 6045 to 90 s

Variations

Same movement, other equipment

  • With a mini band

    A mini band above your knees, pressing your knees out the whole time. Adds work for the side of your hips.

  • With a plate on your lap

    A weight plate resting on your thighs, close to your hips, makes the hold harder.

  • Stability ball wall squat

    The ball between your back and the wall. You can hold still or lower and rise as the ball rolls.

At home or with more support

  • At home: wall sit at home

    On a clear, smooth wall, in sneakers or barefoot on a floor that isn't slippery. To make it harder, rest a weighted backpack on your lap.

  • Prefer more stability? Higher wall sit

    Prefer an easier version? The wall sit is already fully supported; sit higher on the wall with your knees less bent and go a little lower each week.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Technique

    Kubo K, Ikebukuro T, et al. Effects of squat training with different depths on lower limb muscle volumes. Eur J Appl Physiol. 2019;119(9):1933-1942.

    PubMedDOI

  • Muscles worked

    Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.

    Full textPubMed

  • Variations

    Haugen ME, Vårvik FT, et al. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance - a systematic review and meta-analysis. BMC Sports Sci Med Rehabil. 2023;15(1):103.

    Full textPubMedDOI

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026