Bodyweight

Single Leg Wall Sit

The Single Leg Wall Sit targets thighs and glutes, building lower body strength and enhancing balance. Excellent for rehabilitation for knee and hip issues, you squat on one leg against a wall.
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Single Leg Wall Sit instructions
Step-by-step instructions
1
Find a sturdy, flat wall. Stand with your back against it.
2
Slide your back down the wall, bending your knees until they're at a 90-degree position. Your thighs should be parallel to the ground.
3
Raise one foot off the ground, extending it out in front of you. Keep your back flat against the wall and try to keep your balance.
4
Hold this position for as long as possible, keeping your arms at your side or in front of you for balance.
5
Switch legs and repeat the exercise. Avoid sinking too low or letting your knee slide forward past your foot.
Find a sturdy, flat wall. Stand with your back against it.
Slide your back down the wall, bending your knees until they're at a 90-degree position. Your thighs should be parallel to the ground.
Raise one foot off the ground, extending it out in front of you. Keep your back flat against the wall and try to keep your balance.
Hold this position for as long as possible, keeping your arms at your side or in front of you for balance.
Switch legs and repeat the exercise. Avoid sinking too low or letting your knee slide forward past your foot.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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