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Wall Sits

May 16, 2023 | Joel Runyon

Wall Sits are an excellent Isometric exercise for both beginners and advanced athletes alike. Although your body remains motionless through the Wall Sit, don’t underestimate how hard it can be- especially if you are using proper form.

This is primarily a stationary exercise that strengthens the quads, hamstrings and glutes. The longer you can hold it, the more challenging it gets.

How to do a Wall Sit

To perform, find a suitable patch of wall and turn so your back is leaning against it and your feet are about a two-foot distance out in front of you.

The soles of your are feet flat on the floor and shoulder-width apart. Now start to gently slide your back down the wall while bending your knees until your thighs are parallel to the floor. There should be a 90-degree angle in the inside of your knee.


Once you’re feeling comfortable, press your back firmly against the wall, contract your ab muscles, and hold yourself in this sitting position as long as you can stand it. When your thighs start quivering, that’s a good sign your muscles are really working and usually a good moment to slide back up the wall to take a rest.

Pause for 30 seconds and then repeat your Wall Sit for another 2 sets. If you feel any pain in your knees while performing this exercise, stop immediately.

Wall Sits Video Demonstration
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Joel Runyon

Joel is the founder of IMPOSSIBLE® and MoveWell. In addition to free fitness resources on Impossible Fitness - you can buy performance apparel and supplements on