Wall Sits work your entire lower body (including your glutes, hamstrings, and quads) and your core! Learn how to do wall sits with this guide – no equipment necessary!
A wall sit will help you achieve a stronger core and strengthen your legs. They are a great isometric exercise that is also beneficial for strengthening your knees. They don’t require any equipment which makes them a great bodyweight exercise!
Wall sits are one of the few exercises (like planks) that you can do every single day. Of course, it’s great to incorporate wall sits into your leg workouts but you can also start or end your other workouts with this exercise.
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Doing a wall sit is exactly as it sounds but below we’ve walked you through the important steps and proper form.
HOW TO DO A WALL SIT
- Stand with your back flat against a wall
- Place your feet shoulder-width apart a few feet away from the wall
- Slide your back down so that your hips and knees are at a 90-degree angle (like you are sitting in a chair)
- Hold your core in the entire time you are in the wall sit position
- Stay in this position for the desired time
WALL SIT VARIATIONS
To make the wall sit easier, you do not have to sit down all the way like you are sitting on a chair. Instead, lower your back on the wall as low as you can according to your fitness level. Hopefully, you will be able to work your way up to getting your hips and knees at a 90-degree angle.
To make the wall sit harder, place a weight plate on your legs once you are in the 90-degree angle.
To change up your wall sit use a stability ball and place it in between your back and the wall, march while in your wall sit, do wall sit rotations, try single-leg wall sits (one leg is extended out) or combine your wall sit with calf raises, lateral raises, bicep curls, etc.