How to Do Wall Sits

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The wall sit is a bit different from typical squats since you're holding a static position for a certain period of time instead of continuing with a full range of motion. It's an isometric exercise that can help you gain more lower body endurance and boost your mental strength when it comes to exercise. [1] The best part? You can do this exercise anywhere there's a wall to lean on. Add some simple modifications to really amp up your workout!

Method 1
Method 1 of 5:

Basic Wall Sit

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    [2]
  2. Watermark wikiHow to Do Wall Sits
    [3] .
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  3. Watermark wikiHow to Do Wall Sits
    Your thighs should be parallel to the ground and it should appear that you are sitting in an invisible chair. [4]
    • Your knees should never extend past your ankles--they should be straight above your ankles. You may need to slide further up or down on the wall to get into this position. [5]
    • This position strengthens your quadriceps on the front of your thigh and your hamstrings on the back of your thigh, which can help prevent damage to your knees. These muscles are necessary for everyday actions like standing and walking, so it's important to keep them in good shape.
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    • Your thighs will start to burn after 20 seconds, but try to stick it out for the full 60.
  5. Watermark wikiHow to Do Wall Sits
    • Rest for 30 seconds, then repeat. Try to do 5 sits at 60 seconds each, or until your muscles become too fatigued to hold the sitting position. [6]
    • If a trainer or doctor has instructed you to do a different number of sits for a different length of time, follow their orders. This is simply a guideline to get you started.
  6. Watermark wikiHow to Do Wall Sits
    Instead of repeating the move and bending your knees to 90 degrees each time, first slide down the wall only a couple of inches. The next rep, slide a little bit further down, and so on.
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Method 2
Method 2 of 5:

Wall Sit with Medicine Ball

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    If you don't have a medicine ball, you can substitute a basketball or kickball, or even a pillow or a rolled up towel.
  2. Watermark wikiHow to Do Wall Sits
    This will work an additional set of muscles on your inner thighs, your adductors.
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Method 3
Method 3 of 5:

Wall Sit with Dumbbells

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  2. Watermark wikiHow to Do Wall Sits
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Method 4
Method 4 of 5:

Marching Wall Sit

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  1. Watermark wikiHow to Do Wall Sits
    Do not attempt this variation if you have injured, inflamed, or weak knees.
  2. Watermark wikiHow to Do Wall Sits
    Use your thigh muscles and your core to stabilize this position.
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  4. Watermark wikiHow to Do Wall Sits
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  6. Watermark wikiHow to Do Wall Sits
    Your entire leg should be parallel to the floor.
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  8. Watermark wikiHow to Do Wall Sits
  9. Watermark wikiHow to Do Wall Sits
    You can "march" for a certain amount of time or reps (try starting with 4 reps with each leg).
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Method 5
Method 5 of 5:

Wall Sit with Resistance Band

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    • If you don't have a resistance band, try using a belt instead.
  2. Watermark wikiHow to Do Wall Sits
  3. Watermark wikiHow to Do Wall Sits
    The band will be trying to bring your knees towards each other, and you must press out against it to keep your knees 6 inches apart.
    • This will engage your gluteus (butt) and abductor (outer thigh) muscles.
  4. Watermark wikiHow to Do Wall Sits
    • This modification can help you learn to maintain proper form when doing regular squats.
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Community Q&A

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  • Question
    Is it okay to do wall sits with my legs straight out and shoulder-width apart with my knees locked?
    Community Answer
    Your knees should be bent in a "sit" position in order to have proper form for this exercise.
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      Things You'll Need

      • A wall
      • Dumbbells (optional)
      • Resistance band (optional)

      Tips

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      Warnings

      • Stop exercising if you feel any pain.
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      • Always be careful when trying any new exercise and consult your doctor before beginning any exercise program. When a movement is unfamiliar, it can be easy to overexert or injure yourself!
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      References

      1. ↑ Julian Arana, M.S.eD., NCSF-CPT. Certified Personal Trainer. Expert Interview. 19 March 2020.
      2. ↑ https://books.google.ca/books?id=2MOrDKokat8C&pg=PA241&dq=%22wall+sits%22+exercise&hl=en&sa=X&ei=QknvT4ykNrO30QHBqOD8Ag#v=onepage&q=%22wall%20sits%22%20exercise&f=false
      3. ↑ https://books.google.ca/books?id=2MOrDKokat8C&pg=PA241&dq=%22wall+sits%22+exercise&hl=en&sa=X&ei=QknvT4ykNrO30QHBqOD8Ag#v=onepage&q=%22wall%20sits%22%20exercise&f=false
      4. ↑ https://books.google.ca/books?id=2MOrDKokat8C&pg=PA241&dq=%22wall+sits%22+exercise&hl=en&sa=X&ei=QknvT4ykNrO30QHBqOD8Ag#v=onepage&q=%22wall%20sits%22%20exercise&f=false
      5. ↑ http://www.popsugar.com/fitness/Strengthen-Quads-Avoid-Runner-Knee-Wall-Squats-3028663
      6. ↑ https://books.google.ca/books?id=2MOrDKokat8C&pg=PA241&dq=%22wall+sits%22+exercise&hl=en&sa=X&ei=QknvT4ykNrO30QHBqOD8Ag#v=onepage&q=%22wall%20sits%22%20exercise&f=false
      7. https://www.youtube.com/watch?v=y-wV4Venusw

      About This Article

      Article Summary X

      To do a basic wall sit, stand against a wall, walk your feet out 2 feet in front of you with your feet spread 6 inches apart. Slide your back down the wall, and bend your knees until they are bent at a 90 degree angle. Make sure your thighs are parallel to the ground and your knees do not extend past your ankles. You should appear as though you're sitting in a chair. Keep reading for extra wall sit challenges like adding a medicine ball, a resistance band, and more!

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