Wall Sit
Quick Information
Category
Strength
Difficulty
Beginner
Equipment
Wall
Primary muscle group
Quadriceps
Secondary muscle groups
Gluteus Maximus, Trunk, Calves
Movement pattern
Isometric Squat Hold
Training goal
Work Capacity
Sport
General Athletic Development
Overview
Purpose. Develop isometric quadriceps strength and endurance with very little skill requirement.
How it fits the system. A beginner-level isometric squat hold entry in the Strength section, programmed to develop work capacity. Related work in the library: Reverse Nordic Curl and Landmine Squat.
Primary muscles
Quadriceps
Secondary muscles
Gluteus Maximus, Trunk, Calves
Movement pattern
Isometric Squat Hold
Equipment
Wall
Difficulty
Beginner
How to Perform
- Stand with the back flat against a wall and the feet about two feet away.
- Slide down the wall until the knees are bent to roughly 90 degrees.
- Keep the shins vertical and the whole foot on the floor.
- Press the lower back into the wall and brace the trunk.
- Hold for the prescribed time, breathing steadily.
- Slide back up the wall to finish.
Coaching Cues
- Keep the knees at about 90 degrees.
- Press the heels into the floor.
- Breathe normally rather than holding your breath.
Common Mistakes
- Letting the hips rise as fatigue sets in.
- Resting the hands on the thighs.
- Setting the feet too close so the knees travel forward.
Progressions & Regressions
Progressions
Hold a plate on the thighs or perform single-leg wall sits.
Regressions
Reduce the knee angle and the hold time.
When to Use It
When to use
For quadriceps endurance, in circuits, or as knee-loading tolerance work.
When not to use
With knee pain that increases during the hold.
Programming
3 to 4 holds of 30 to 60 seconds.
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