Bodyweight

Wall Sit

The Wall Sit is an easy yet potent lower body exercise targeting thighs and glutes. It boosts muscular endurance, stability, and posture by holding a seated position against a wall for set periods.
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Wall Sit instructions
Step-by-step instructions
1
Stand in front of a flat wall, with your back against it.
2
Slide your back down the wall while stepping your feet out in front of you. Lower down until you are in a sitting position.
3
Adjust your feet so they are shoulder width apart and positioned a couple feet away from the wall. Your knees should be bent to a 90-degree angle.
4
Keep your back and shoulders flat against the wall.
5
Hold this position for as long as you can. Slowly slide up the wall to return to a standing position.
Stand in front of a flat wall, with your back against it.
Slide your back down the wall while stepping your feet out in front of you. Lower down until you are in a sitting position.
Adjust your feet so they are shoulder width apart and positioned a couple feet away from the wall. Your knees should be bent to a 90-degree angle.
Keep your back and shoulders flat against the wall.
Hold this position for as long as you can. Slowly slide up the wall to return to a standing position.
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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