# How to Do Wall Sit

Learn how to do the Wall Sit with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

**Difficulty:** Beginner   **Equipment:** No equipment

## Muscles worked

quadriceps, glutes

## How to do it: step by step

- Stand with your back flat against a wall, feet about two feet away from it.
- Slide down the wall until your thighs are parallel to the floor, like sitting in a chair.
- Keep your knees directly over your ankles, not past your toes.
- Rest your hands on your thighs or cross them over your chest.
- Press your whole back, including your lower back, into the wall.
- Hold for the target time while breathing steadily.

## Tips

- Start with 20 second holds and add 5 to 10 seconds each week.
- Slide higher up the wall if your knees hurt.

*General fitness information only, not medical advice. Check with a professional if you have health concerns.*

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## Frequently asked questions

### What muscles does the Wall Sit work?

The Wall Sit mainly works the quadriceps, glutes.

### How many reps of the Wall Sit should I do?

A good starting point is 3 sets, holding each for 20 to 30 seconds with 60 seconds of rest between sets. Add 5 to 10 seconds each week as it gets easier.

### Is the Wall Sit good for beginners?

Yes. The Wall Sit is beginner friendly, so start with light effort and focus on form before adding reps.