Wall Sit
An isometric squat hold against a wall — quad endurance you can feel, useful late in plans and for knee-tendon conditioning.
Also called: wall squat hold
Illustrations: Exercise data by RepDB (repdb.co)
Setup
Back flat against a wall, feet about two foot-lengths out, hip-width apart.
How to do the Wall Sit
- Slide down until thighs are parallel to the floor, knees at 90 degrees.
- Whole back and head stay in contact with the wall.
- Weight through the heels; hands off the thighs.
- Breathe steadily — do not hold your breath.
Wall Sit muscles worked
The Wall Sit works the quads and glutes.
Common Wall Sit 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
Air Squat
The unloaded squat — the foundational lower-body pattern, used for warm-ups, circuits, and building movement quality.
Back Squat
The barbell squat — the heaviest-loadable lower-body strength lift, building quads, glutes, and trunk strength together.
Box Jump
An explosive two-foot jump onto a box with a soft landing — leg power and landing mechanics for stronger, springier strides.
Eccentric Step-Down
A slow-lowering step-down that emphasizes the eccentric phase — builds knee control and quad strength for downhill running.