Wall Sit
Trains the quadriceps. Equipment varies. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app times the hold, times your rest and remembers every set.
In the programs
None of our programs use the Wall Sit
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a quadriceps exercise that is, there are 16 on the Quadriceps page.
Muscles worked
What Wall Sit trains
Technique
How to do the Wall Sit
- Stand with your back against a wall and your feet shoulder-width apart, about 2 feet away from the wall.
- Slide your back down the wall until your thighs are parallel to the floor, and your knees are directly above your ankles.
- Hold this position, keeping your back flat against the wall and your hands relaxed by your sides or on your thighs.
- Maintain the position for the desired duration, then slowly stand back up.
Form cues
Getting it right
- Ensure your knees do not extend past your toes to avoid placing unnecessary strain on your joints.
- Breathe steadily and avoid holding your breath during the exercise.
- Press your lower back firmly against the wall to ensure proper alignment.
Substitutes
Swap Wall Sit for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Wall Sit for you
Durata times the hold, times your rest and puts last session's time in front of you, so you always know the number to beat. That works on any of our 50 free programs, or on a session you put together yourself.