Wall Sit: how to do it right
In short: The wall sit is an isometric quadriceps isolation exercise, done with your back against the wall and knees bent at 90 degrees, with tension held in the shortened position.
How to do it, step by step
- 1Lean flat against the wall, feet hip-width apart, walked forward so your knees reach 90 degrees.
- 2Slide your back down until your thighs are parallel to the floor, shins vertical.
- 3Lock your knees over your ankles, never in front of your toes.
- 4Contract your quadriceps hard as if you wanted to crush the floor, hold the position.
- 5Hold for the planned time, then rise slowly by pushing through your heels.
The mistake to avoid
Don't creep up during the hold: if your thighs rise, the set is over.
Other common mistakes
- Knees moving in front of the toes: step your feet back to keep the shins vertical and protect the joint.
- Pelvis rising to ease the effort: stay under control at 90 degrees, even if it means shortening the duration.
- Back peeling off the wall: press your whole spine against the wall to brace and avoid overloading the lower back.
- Resting your hands on your thighs: keep your arms along your body so the quadriceps really work.
Muscles worked
- Main:
- Quads
- Supporting:
- Glutes
The quadriceps is the prime mover, especially the three vasti (medialis, lateralis, intermedius) which stabilize the knee-bent position. The rectus femoris contributes little here because the hip stays fixed. The glutes and abs play a passive bracing role to hold the posture.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Close-Stance Quad-Focused Leg Press ›
- Reverse Lunges ›
- Walking Lunges ›
- 45° Leg Press ›
- Smith Machine Squat with Feet Forward ›
Frequently asked questions
How do I do the wall sit correctly?
Lean flat against the wall, feet hip-width apart and walked forward, then slide your back down until your thighs are parallel to the floor and your shins vertical. Lock your knees over your ankles, never in front of your toes, arms along your body. Contract your quadriceps hard as if you wanted to crush the floor and hold the position, then rise slowly by pushing through your heels.
Where should it burn?
In the front of your thighs, on the three vasti of the quadriceps, and it burns hard from the first seconds: here the tension is maximal and constant, there's no easy phase. The glutes and abs brace in the background. If it pulls in your lower back, your spine has come off the wall: press your whole back against it again.
Where exactly do I put my feet?
Feet hip-width apart and forward enough that your shins are perfectly vertical when your thighs are parallel to the floor. The cue: your knees should be over your ankles, never in front of your toes. If your knees move forward, step your feet back. Your back stays pressed against the wall from top to bottom.