Muscles worked
What the wall sit trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Find a clear wall. Use a smooth, solid wall with a floor that will not slide. Wear shoes with grip or go barefoot on a mat.
- 02
Back to the wall. Stand with your back, hips and the back of your head lightly touching the wall.
- 03
Walk your feet out. Step your feet out from the wall, hip width apart, toes pointing forward or turned out slightly. Start about a stride out; you will fine tune the distance at the bottom so your shins end up close to vertical.
- 04
Arms out of the way. Let your arms hang by your sides or cross them over your chest. Do not rest your hands on your thighs.
Step by step
How to do the wall sit
- 01
Slide down. Keep your back on the wall and slide down slowly, bending your knees, until your thighs are about parallel to the floor.
- 02
Check your knees. Look down: your shins should be close to vertical with your knees over your ankles, not past your toes. If your knees drift forward, walk your feet a little farther out.
- 03
Set your weight. Keep your heels down and spread your weight through your whole foot, and press your knees gently out in line with your toes.
- 04
Hold and breathe. Keep your lower back flat on the wall and breathe steadily for the set time. You should feel it build in the front of your thighs.
- 05
Come up. When time is up, push through your whole foot and slide back up the wall, or put your hands on your thighs to help you stand.
Cues to say in your head
- Back flat on wall
- Knees over ankles
- Heels down, whole foot
- Knees track toes
- Keep breathing
Fix these first
Common mistakes
Knees drifting past the toes
Walk your feet farther from the wall until your shins are close to vertical with your knees over your ankles.
Pushing on your thighs with your hands
Keep your hands by your sides or crossed on your chest so your legs carry the whole load.
Knees caving inward
Press your knees gently out so they stay in line with your second toe for the whole hold.
Holding your breath
Breathe slowly and steadily. Holding your breath makes the hold feel harder and is a sign to shorten it.
Lower back arching off the wall
Brace your stomach lightly and keep your lower back and hips touching the wall.
Sitting too high to count
Aim for thighs about parallel. If that is too hard for now, hold higher and lower a little each week.
Stay safe
A wall sit should feel like hard work in your thighs, not sharp pain in your knees. If your knees ache, try a higher position with less knee bend, check that your knees stay over your ankles, and stop if the pain stays or gets worse. To end a hold, slide up the wall or push off your thighs with your hands; do not drop to the floor from the bottom. If you have a knee injury or a medical condition, check with a doctor or physical therapist before doing long holds.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Technique | 2 to 3 | 15 to 30 sec holds | 30–50% 1RM | 1 min |
| Endurance | 3 to 4 | 30 to 60 sec holds | 50–65% 1RM | 1 to 2 min |
| Strength | 3 to 5 | 20 to 40 sec holds | 75–85% 1RM | 1.5 to 2 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Endurance sets
108–140lb
3 to 4 sets of 30 to 60 sec holds reps, 1 to 2 min rest. The most common way to train it. Add a few seconds per set each week while your form stays the same.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Wall Sit questions
What muscles does a wall sit work?
Mainly the quads on the front of your thighs. The glutes help hold your hips, and your inner thighs, calves and abs keep you steady.
What are the benefits of wall sits?
Wall sits build quad endurance and teach you to hold a steady squat position, with no equipment and little space. Because nothing moves, they are easy to learn and simple to make harder over time.
How long should I hold a wall sit?
Beginners usually start with 15 to 30 seconds and build toward 60 seconds over a few weeks. Doing several shorter holds with good form tends to be more useful than one very long, shaky one.
Are wall sits bad for your knees?
Wall sits are usually well tolerated when your knees stay over your ankles and in line with your toes. If they bother your knees, hold a higher position with less bend, and stop if the pain is sharp or lasts.
How do I make a wall sit harder?
Hold a weight plate or dumbbell on your thighs, sit a little lower, or shift more of your weight onto one leg. Once you can hold a full minute with good form, add load before adding more time.
Do wall sits build muscle?
They can add some size for beginners, but mostly they build endurance. For more muscle growth, pair them with loaded squats or leg presses that move through a full range.
Train in Protocol
Log your wall sit by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.