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Wall Sit

Calisthenics / Intermediate
  • Quads
  • Calves
  • Glutes
  • Hamstrings
1 rating
  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Plans
  • Muscles
  • Equipment
  • Details

How to do the Wall Sit - Learn Proper Wall Sit Form

  1. Step 1: Stand with your back flat against the wall and your feet about 1-2 feet away from the wall.
  2. Step 2: Hold your arms at your sides or across your chest.
  3. Step 3: Bend at the knees and lower yourself down until your your thighs are parallel to the ground.
  4. Step 4: Hold this position for the desired time.

Wall Sit Variations and Wall Sit Alternatives

  1. Variation 1: Place your feet on a bosu ball and perform wall sit.
  2. Variation 2: Place the bosu ball between your back and the wall when performing the wall sit.
  3. Variation 3: Place a weight plate on your thighs to increase the difficulty.

Wall Sit Tips

  1. Tip 1: Your knees should form a 90 degree angle between your upper and lower leg.
  2. Tip 2: Do not put your hands on your knees. Keep them at your side or across your chest.
  3. Tip 3: Keep your core and back tight throughout the movement.

Wall Sit Records and Wall Sit Statistics from Site Users

Wall Sit - Similar Exercises

ExercisePrimary MuscleDifficulty
Wt thumbnail finder QuadsIntermediate
Default QuadsIntermediate
Default QuadsIntermediate
Default QuadsBeginner
Default QuadsIntermediate
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Wall Sit Workout Programs (Workout Plans that use the Wall Sit)

Workout PlanDifficulty
Thumb Intermediate
Thumb Beginner
Thumb Expert
Thumb Beginner
Thumb Intermediate
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Wall Sit Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Calves blue Glutes blue Hamstrings blue Quads orange

Wall Sit Equipment


Wall Sit Training Details

The wall sit is a calisthenics exercise that primarily targets the quads and to a lesser degree also targets the calves, glutes, and hamstrings.

The only wall sit equipment that you really need is the following: wall. There are however many different wall sit variations that you can try out that may require different types of wall sit equipment or maye even require no equipment at all.

Learning proper wall sit form is easy with the step by step wall sit instructions, wall sit tips, and the instructional wall sit technique video on this page. The wall sit is a n/a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the wall sit video, learn how to do the wall sit, and then be sure and browse through the wall sit workouts on our workout plans page!

Wall Sit Sports

Wall Sit Force Type: N/A
Wall Sit Mechanics Type: Compound
Wall Sit Other Names: wall sits, back against wall, wall squat,
1 Review
  • ToMWP
    over 1 year ago #

    If you look at this exercise it seems very easy - but you will see - it isn't.
    It is a very good exercise for basketball training or other similar sports.