Wall Sit

An isometric squat hold against a wall — quad endurance you can feel, useful late in plans and for knee-tendon conditioning.

Setup

Back flat against a wall, feet about two foot-lengths out, hip-width apart.

How to do it

1. Slide down until thighs are parallel to the floor, knees at 90 degrees.
2. Whole back and head stay in contact with the wall.
3. Weight through the heels; hands off the thighs.
4. Breathe steadily — do not hold your breath.

Common mistakes

• Sitting too high (barely bent knees) — parallel is the target.
• Pressing hands into knees to share the load.
• Feet too close to the wall, driving stress into the kneecaps.

Scale it

Easier: Sit higher (45-degree knee bend) or shorten the hold.

Harder: Longer holds, a single-leg wall sit, or hold a weight on your thighs.

Pairs well with