Wall Sit
Expert Advice
Keep your back flat against the wall and ensure your knees are at a 90-degree angle to avoid unnecessary strain on the joints.
How-to-do Steps
- Stand with your back against a wall, feet shoulder-width apart.
- Slide down the wall until your thighs are parallel to the ground.
- Adjust your feet so your knees are directly above your ankles.
- Hold this position for the desired duration, keeping your core engaged.
- Slide back up the wall to return to the starting position.
Track Wall Sit in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Wall Sit primarily targets the Glutes, Quads, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes40%
Quads40%
Secondary
Calves20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Wall Sit work?
Wall Sit primarily targets the Glutes, Quads. Secondary muscles involved include Calves. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Wall Sit?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Wall Sit suitable for beginners?
Yes, Wall Sit is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
