Wall sit

Bodyweight Static

How to do it

Rest your back against the wall and lower down until your thighs are parallel to the floor, as if sitting on an invisible chair.
Keep your knees at 90 degrees, directly over your heels, not past your toes.
Keep your lower back and shoulder blades pressed against the wall and your arms relaxed by your sides.
Hold this position for as long as you can, breathing normally.

Key to the execution: The 90-degree knee angle and keeping your lower back against the wall are essential.

Common mistakes

You let your knees travel past your toes.
You lift your lower back off the wall and lose the correct position.

Alternatives: exercises for the same muscles

Barbell squat

Barbell · Bar on back

Front squat

Barbell · Bar in front

Smith machine squat

Smith machine · On the Smith machine

Leg press

Sled press · 45° incline

Hack squat

Sled press · On the machine

Leg extension

Lever machine · Seated

Log your sets and see your progress

In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.

Create a free account See a generated program ›

Legs exercises › Training programs by sport ›

The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.