Wall Sit

Muscle Groups Involved

There were no muscle groups associated with this exercise.

Highlights

Description

The Wall Sit exercise involves holding a seated position against a wall, targeting the lower body muscles for strength and endurance. The wall sit primarily focuses on the quadriceps, hamstrings, and

The Wall Sit exercise involves holding a seated position against a wall, targeting the lower body muscles for strength and endurance. The wall sit primarily focuses on the quadriceps, hamstrings, and glutes, helping to improve lower body endurance and stability. To perform the Wall Sit, start by leaning your back against a sturdy wall and lowering your body into a seated position, until your thighs are parallel to the ground and your knees are bent at a 90-degree angle. Brace your core while sitting up tall, breathing evenly. Hold this position for the desired amount of time and then redouble your brace and push your heels into the floor to slide your back against the wall back into a standing position. You can use your hands on the wall to balance if needed.

Common Mistakes

Do not let your knees collapse in. Try to maintain a consistent height inst

Do not let your knees collapse in. Try to maintain a consistent height instead of sliding up and down the wall unless you are targeting multiple angles at the same time. Do not lean forward.

Pro Tips

Picture that you are ripping the carpet apart with your heels (heels moving

Picture that you are ripping the carpet apart with your heels (heels moving away from each other) to activate your glutes. Push your feet forward in your shoes to increase quadriceps activation. Picture squeezing your thighs together to increase adductor activation in this position.

Purpose

The Wall Sit is great at building isometric strength in your lower body. Th

The Wall Sit is great at building isometric strength in your lower body. This can develop the quadriceps. Some people believe that isometric exercises can increase muscular tone and increase the look of definition of the muscles.

Form

Ideally, your knees and hips should be bent at a 90 degree angles. You can

Ideally, your knees and hips should be bent at a 90 degree angles. You can also try this exercise using different joint angles to increase the challenge or rehab ranges of motion that are weak or painful.

Additional Names

Devil's Chair, Roman Chair, Imaginary Chair