Quads exercise
Wall Sit
Isometric quad hold with your back against the wall.
- Primary muscleQuads
- Also worksGlutes
- EquipmentBodyweight
- TypeCompound
- MovementSquat
- LevelBeginner
- Quads
- Glutes
- Bodyweight
How to do the Wall Sit
4 steps, in the order you do them.
- Press your back against a wall and slide down until your knees and hips are at 90°.
- Keep your feet hip-width apart with your knees over your ankles.
- Keep your entire back against the wall and don't put your hands on your thighs.
- Hold for the indicated time.
Muscles worked
Common Wall Sit mistakes
What goes wrong most often when you do the Wall Sit, and how to fix it.
Your feet are too close to the wall and your knees pass your toes.
Walk your feet out until, sitting, your knees are right above your ankles.
You rest your hands on your thighs to hang on.
Cross your arms over your chest or leave them at your sides, off your legs.
You rise above a right angle when the set gets hard.
Keep your thighs parallel to the floor until the end. If you can't, shorten the time.
Alternatives to the Wall Sit
They work the quads with other equipment, including options for training at home.
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More quads exercises
Dumbbell Bulgarian Split SquatQuads · Dumbbells and bench
Vertical Leg PressQuads · Machine
Dumbbell Split SquatQuads · Dumbbells
Squat JumpQuads · Bodyweight
Frequently asked questions
What muscles does the Wall Sit work?
The Wall Sit works mainly the quads. It also works the glutes.