How to do it
- Stand with your back flat against a wall and walk the feet out about two steps.
- Slide down until your thighs are parallel with the floor and the knees sit over the ankles.
- Hold for time, breathing steadily, then stand up under control.
Cues that matter
- Keep the whole back in contact with the wall.
- Hold a plate on your lap once 60 seconds gets comfortable.
Common mistakes
- Sitting above parallel to make it easier.
- Resting the hands on the thighs to take the load off.
Muscles worked
Primary
- Quads
- Vastus lateralis
- Vastus medialis
Also works
- Glutes
- Core
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Wall Sit in a session, with 75 seconds between sets.
- Strength
- 20–30 sec
- Build muscle
- 30–45 sec
- Endurance
- 45–75 sec
Same muscle, different kit
Movements that train the same part of the quads with different equipment — for a day the bodyweight is taken, or a gym that does not have one.