Wall Sit
The wall sit is an isometric exercise that primarily trains the quads, with the glutes and calves assisting. Equipment: bodyweight. Suited to beginner lifters.
- Primary muscles
- Quads
- Secondary muscles
- glutes and calves
- Muscle group
- legs
- Equipment
- bodyweight
- Movement pattern
- Isometric
- Difficulty
- Beginner
- Also searched as
- wall sits, wall squat, wall sit hold
Complete wall sit guides
- Proper formWall Sit: Proper Form, Step by StepHow to perform the wall sit with correct setup, cues, breathing, tempo, progressions, and common fixes. Safety-first guide with evidence-aware practice recommendations.
- Muscles workedWall Sit: Muscles Worked and Practical AlternativesClear, evidence-aware guide to which muscles a wall sit trains, how to program it, and 4 alternatives with when to choose each (equipment, injuries, plateaus).
- Sets and repsHow Many Sets and Reps for the Wall Sit?Clear, evidence-aware wall sit set/rep/time ranges by goal (strength, hypertrophy, endurance), weekly progression, and when to add load vs add time.
- Common mistakesThe Most Common Wall Sit Mistakes (and How to Fix Them)Identify the 6 most common wall sit mistakes, why they happen, what they cost (lost gains or injury risk), and one clear fix for each. Practical form and progression guidance.
- At-home alternativesWall Sit Alternatives at Home (Minimal Equipment)Four to five at-home wall sit alternatives using bodyweight, dumbbells, or bands. What each preserves and loses versus the wall sit, plus when to train at home and when to use a gym.
Related exercises
Train the same muscles or the same movement pattern.
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