Wall Sit

beginner · squat

Setup

Stand with your back against a flat stretch of wall, feet hip-width apart and about one step out from the skirting. Do not use a glass wall or slick tiles.

Execution

Slide your back down the wall until your thighs are parallel to the floor and your shins are vertical.
Shift your feet so your knees sit directly above your heels rather than out past your toes.
Press both your upper and lower back into the wall, arms hanging loose or resting lightly on your thighs.
Hold for 20-45 seconds on the first set, or until your thighs start shaking while the position still holds.
Finish by pressing through your heels and sliding back up the wall, then stand tall and walk it off.

Breathing

Breathe slowly and steadily through the hold, counting breaths instead of seconds. Holding your breath spikes blood pressure, so never do it here.

Quick cues

Thighs parallel to the floor.
Knees stacked over your heels.
Press your low back into the wall.
Count breaths, not the clock.

Common faults

Fault: Feet too close to the wall, so the shins tip forward
Fix: Walk your feet out by one more foot length until your shins are vertical.
Fault: The hips creeping upward during the hold
Fix: Set a countdown timer and end the set the moment the thighs leave parallel, rather than dragging it out.
Fault: Pushing down on the thighs with the hands to take the load off
Fix: Fold your arms across your chest and shorten the hold to a time you can manage without the hands.
Fault: Sitting only halfway down, so the thighs barely work
Fix: Slide down until the thighs are parallel to the floor, and check it with a photo from the side.

Equipment

bodyweight, wall

Muscle groups

legs