Wall sit

Also called wall squat, static wall squat, wall chair.

What is a wall sit?

A wall sit is a bodyweight exercise in which you hold a squat position with your back supported by a wall. Unlike a regular squat, you stay still once you reach the working position. It mainly trains the quadriceps, while the gluteus maximus and hamstrings help maintain the hold.

Anatomical illustration of a man holding a wall sit against a gray wall on a white background. He faces slightly to the right with his back and hips against the wall, thighs near parallel to the floor, knees bent and arms extended straight ahead. Both feet are on the floor and no external weight is shown. The front thighs are highlighted dark red, with lighter red shading at the hip, inner thigh and lower leg.

How do you perform a wall sit?

Set up

Stand with your back against a clear wall, feet about shoulder width, then step your feet forward.
Keep your upper back and hips against the wall, with your arms relaxed or extended forward for balance.

Execution

Slide down the wall until your thighs are near parallel to the floor, or stop higher if that is the deepest position you can hold comfortably.
Keep your whole feet down, let your knees point in the same direction as your toes, and breathe normally while you hold still.
When the set is over, press through your feet and slide up the wall until you are standing.

Common mistakes

Placing the feet too close to the wall
The knees then travel far beyond the feet as you slide down, which makes the position harder to settle. Step the feet forward before descending.
Letting the knees collapse inward
The base becomes less stable when the knees no longer follow the feet. Keep each knee pointing in the same direction as its toes.
Holding the breath
A wall sit is already a sustained effort. Keep breathing instead of turning the whole hold into one long brace.
Forcing the thighs to exactly parallel
The illustration shows one common position, not a pass-fail depth. A shallower hold is still a wall sit and is easier to control.

Where it fits in a session

Use it wherever an isometric lower-body exercise fits the session, either as the main bodyweight leg exercise or after moving squat variations.

Choose the depth and set length that match the workout. End the hold when you can no longer keep your back supported, feet planted and knees aligned with your toes; the guide does not prescribe a universal duration.

Muscles worked

quadriceps
gluteus maximus
hamstrings

The quadriceps are the main target. The gluteus maximus and hamstrings contribute during the isometric squat, but the available wall-squat EMG work does not justify presenting them as equal to the quadriceps. The illustration also shades the inner thigh and lower leg; that artwork is descriptive and was not used to expand the target list.

Variations

Shallow wall sit — Use less knee bend to make the position easier to hold while keeping the same wall-supported setup.
Weighted wall sit — Hold a plate or dumbbell after the bodyweight version is stable and repeatable.
Single-leg wall sit — Lift one foot after settling into position, leaving the other leg to support the hold.
Exercise-ball wall sit — Place an exercise ball between your back and the wall, changing the contact point as you move into position.

Frequently asked questions

What muscles do wall sits work?

Wall sits mainly train the quadriceps. The gluteus maximus and hamstrings also contribute while the hips and knees stay bent. The illustration shades additional areas of the inner thigh and lower leg, but artwork alone is not enough to rank those as training targets.

Do your knees need to be at 90 degrees?

No exact angle is required for every person. Thighs near parallel is a common working position, while a shallower wall sit is easier and still recognisable. Choose a depth you can hold with your feet down, back supported and knees following your toes.

How long should you hold a wall sit?

The appropriate duration depends on why the wall sit is in your workout and how demanding the chosen depth is. Follow the set target in your program, and finish sooner if you cannot maintain the same position and normal breathing.

Is a wall sit the same as a squat?

They share a bent-knee squat position, but a wall sit is an isometric hold with the back supported. A bodyweight or loaded squat repeatedly lowers and raises the body without using the wall for support.

How can I make a wall sit easier or harder?

Use a shallower position to make it easier. To make it harder, use more knee bend or add external weight only after the bodyweight position is stable. A single-leg wall sit is a separate, more demanding variation.

Sources

Lee JH, et al. Differences in the muscle activities of the quadriceps femoris and hamstrings while performing various squat exercises. BMC Sports Sci Med Rehabil. 2022. https://doi.org/10.1186/s13102-022-00404-6
Barton CJ, et al. Gluteal muscle activation during the isometric phase of squatting exercises with and without a Swiss ball. Phys Ther Sport. 2014. https://pubmed.ncbi.nlm.nih.gov/23770356/