Wall Sit: How-to, Tips & More
The Wall Sit is a beginner isometric exercise for your quads. You do it with bodyweight. It is a good fit when your goal is muscle growth.
Besides the quads, it also works your glutes, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
How to do the Wall Sit
- Stand with your back against a wall.
- Slide down until your thighs are level with the floor.
- Keep your knees over your ankles.
- Hold.
Wall Sit tips
- Keep your whole back flat against the wall.
Sets and reps
Most lifters do well with 30 to 60 reps per set. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Isometric
Wall Sit alternatives
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Back Squat
Barbell
Barbell Bulgarian Split Squat
Barbell
Barbell Lunge
Barbell
Barbell Split Squat
Barbell
Frequently asked questions
What muscles does the Wall Sit work?
The Wall Sit mainly works your quads, with help from your glutes.
How many sets and reps should I do?
A good starting point is 30 to 60 reps per set. Use a weight that leaves one or two reps in reserve.
Is the Wall Sit good for beginners?
Yes. The Wall Sit is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Wall Sit?
You need bodyweight.
Add Wall Sit to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon