Wall Sit

An isometric squat hold against a wall that builds quad endurance and mental grit — the classic equipment-free leg burner.

Legs Bodyweight Strength

Step by step

1. Stand with your back flat against a smooth wall and your feet about two feet out from the wall.
2. Slide down the wall by bending the knees until your thighs are parallel to the floor.
3. Set your feet roughly shoulder-width apart with your knees stacked over your ankles.
4. Press your lower back firmly into the wall and rest your arms relaxed at your sides or out in front.
5. Hold the position with steady breathing as the quads burn, keeping the knees in line with the toes.
6. Stay in the hold for 30 to 60 seconds, then slowly slide back up the wall to stand.

Muscles and equipment

Target muscle

Quads

Secondary muscles

none

Equipment

Bodyweight

Type

Strength

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