quads beginnerAI Tracked

Wall Sit

The wall sit is deceptively simple and devastatingly effective. You sit against a wall with your thighs parallel to the floor and... hold. That's it. Within 30 seconds, your quads will be on fire. Within 60 seconds, you'll question your life choices. It's one of the best exercises for building quad endurance, and it requires absolutely nothing except a wall.

How to Do Wall Sit: Step by Step

  1. Stand with your back flat against a wall
  2. Slide down until your thighs are parallel to the floor (90-degree knee bend)
  3. Feet shoulder-width apart, about 2 feet from the wall
  4. Keep your back flat against the wall — no arching
  5. Hold while breathing steadily — don't hold your breath

Common Mistakes to Avoid

  • Thighs not reaching parallel — if you're above 90 degrees, slide lower
  • Knees past your toes — move feet further from the wall
  • Hands on thighs for support — cross arms over your chest to keep it honest

Muscles Worked

quadsglutes
Equipment No equipment needed
Tracking Hold for time

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