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.
View all exercises
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
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Bodyweight
Slider Single Arm Push Up with trainwell
Slider Single Arm Push Up
Try the Slider Single Arm Push Up for a challenging upper body exercise. This movement targets your chest muscles, enhances balance and stability, includes one rep on each side, and uses a sliding object for support.
Try it out
Bodyweight
TRX Push Up with trainwell
TRX Push Up
The TRX Push Up, a modified version of the standard push-up using a TRX suspension trainer, targets chest, shoulder, and arm muscles while engaging your core. It enhances overall body strength and stability, with the TRX straps adding an extra challenge.
Try it out
Strength
Barbell Sumo Squat with trainwell
Barbell Sumo Squat
Barbell Sumo Squat is a potent lower body exercise targeting thighs and hips, also benefiting buttocks, hamstrings, and core. It involves a wider-than-shoulder stance deep squat while holding a barbell, emphasizing inner thighs and glutes.
Try it out
Start your fitness journey today
Enjoying exercises like Wall Sit, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer