Strength

Weighted Wall Sit

The Weighted Wall Sit targets thighs and glutes, enhancing strength, endurance, and stability. Add weight to boost muscle build and tone; an excellent exercise for balance improvement.
View all exercises
Weighted Wall Sit instructions
Step-by-step instructions
1
Stand against a flat wall with your feet hip-width apart.
2
Slowly slide your back down the wall until the thighs are parallel to the ground.
3
Keep the knees above the ankles and the back pressed against the wall.
4
Hold a weight in each hand, keeping the arms straight and your eyes looking forward.
5
Hold this position for the programmed time or number of reps.
Stand against a flat wall with your feet hip-width apart.
Slowly slide your back down the wall until the thighs are parallel to the ground.
Keep the knees above the ankles and the back pressed against the wall.
Hold a weight in each hand, keeping the arms straight and your eyes looking forward.
Hold this position for the programmed time or number of reps.
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
Strength
Kettlebell Wrist Curl Extension with trainwell
Kettlebell Wrist Curl Extension
Kettlebell Wrist Curl Extension strengthens forearms by flexing and extending wrists with a kettlebell. Regular use improves grip strength, wrist mobility, and forearm musculature.
Try it out
Strength
Med Ball Deadlift To Press with trainwell
Med Ball Deadlift To Press
The Med Ball Deadlift To Press is a compound exercise enhancing your full-body strength, flexibility, and power. It works your legs, hips, back, arms, and shoulders, combining a deadlift with a press using a medicine ball.
Try it out
Bodyweight
Bodyweight Cossack Squat with trainwell
Bodyweight Cossack Squat
"Bodyweight Cossack Squat exercises enhance lower body strength, balance, coordination, and flexibility. Ideal for all fitness levels, this versatile squat achieves independent side-work for improved stability and increased motion range."
Try it out
Start your fitness journey today
Enjoying exercises like Weighted Wall Sit, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer