Isometric hold · Beginner
Wall Sit
Compound isometric hold exercise using bodyweight.
- Movement pattern
- Isometric hold
- Difficulty
- Beginner
- Equipment
- Bodyweight
- Mechanics
- Compound
- Sides
- Bilateral
- Main plane
- Sagittal
How to do the Wall Sit
Setup
Back flat against a wall, feet out far enough that your knees form roughly a 90 degree angle when your thighs are parallel to the floor.
Slide down the wall until your thighs are parallel (or your target angle) and hold.
Keep your lower back pressed flat against the wall -- don't let it arch away to ease the hold.
Hold for the prescribed time, breathing normally rather than holding your breath.
Common mistakes
Letting the knees creep forward past the toes over the course of the hold as fatigue sets in.
Placing feet too close to the wall, which increases knee stress relative to how hard the hold actually is.
Muscles worked
Secondary
How the knowledge graph models this movement
Knee extension
Hip extension