Wall Sits

  • Area Served: Northern California
  • docs to perform:Guarav Abbi


The wall sit or wall squat exercise targets your lower body, building muscle endurance and core strength, while strengthening and toning your upper legs. It is efficient in burning fat and defining the quadriceps muscles. It’s easy to do anywhere because the only prop you need is a wall. This exercise is famous among people who ski or do and other strenuous activities that require h3 legs.

During the wall sit, you are holding your body weight with your legs, which means that your legs will be doing all the work. Mentally, it takes focus, because you may want to give up before your muscles are ready to give out. The more weight your body holds, the more calories and fats your body is able to burn during a wall sit.

To do this exercise, place your back against the wall and stand two feet away from it, then slide down the wall until you reach a 90-degree angle. Your hips and knees will be bent, and the back of your head, shoulders and upper back are all against the wall. Be mindful that your feet must be flat on the ground so the weight is equally distributed. Remain in that angle for as long as possible without causing injury or muscle strain.


The muscles that the wall sit focuses on are the quadriceps (muscles on the front of the thighs), glutes (muscles located in the buttocks), hamstrings (muscles on the back of the thighs), abdominal and back muscles.

The quadriceps will achieve better endurance and flexibility by doing the wall sit repeatedly, and knees will straighten. The hamstrings are also strengthened for better mobility while running and walking.

Sets and Repetitions

For beginners, start with one set of 10 repetitions. If a 90-degree angle is too much or your legs, start in a 45-degree angle, then gradually increase to 90 degrees. For people who are not used to squats, the legs get strained easily so back off if you start to feel pain. For a more challenging wall sit, complete at least three sets of 10 repetitions. Keep in mind that the back must be straight and flat against the wall to do the exercise correctly.

Instagram Video

Here is an Instagram video that demonstrates the wall sit:


Related Products

Neoprene Dumbbell Pairs

This pair of dumbbells are handy in adding some challenge to your wall sit. You can add more weight by carrying the dumbbells while you are doing your wall sit.

CAP Barbell 300-Pound Olympic Set (Includes 7 Ft Bar)

The weights start off with the 2.5 pounds and cap out at 45 pounds. These are great for adding difficulty to the wall sit. Just put the barbells on your lap while you are in your 90-degree angle position for added difficulty.

Top Performance Metrics

William Connor can complete 12 minutes of sit-ups while carrying a 100-pound barbell on his lap.

Related Movements

To complement the wall sit and maximize its physical benefits, also do handstands, hyperextensions or back extensions and planks as part of your regular workout routine.

Related Foods

Before a workout pick a snack such as ten multi-grain crackers with hummus, a banana with peanut butter or oatmeal with berries. After your workout, reach for a burrito with beans, brown rice and guacamole or steamed vegetables and grilled chicken to increase the protein needed to heal your muscles.

YouTube Video

Here is a YouTube video that lectures on the right way to do the wall sit:


Celebrity Use

To maintain her physique as a model and to get back in shape after her first pregnancy, Chrissy Teigen added wall sits to her workout routine. Her trainers say that with the wall sit, the muscles are tensed and worn out without moving, which burns fat in the quadriceps.

Functional Use

When done regularly, wall sits result in toned and strengthened legs, knees and lower abdomen muscles. The legs and knees become more flexible and h3er, which lead to better mobility and the lower abdomen becomes tighter and more flexed.

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