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

1. Stand with your back flat against a wall, feet about two feet away from it.
2. Slide down the wall until your thighs are parallel to the floor, like sitting in a chair.
3. Keep your knees directly over your ankles, not past your toes.
4. Rest your hands on your thighs or cross them over your chest.
5. Press your whole back, including your lower back, into the wall.
6. 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.