Bodyweight

Wall Sit

The Wall Sit is an easy yet potent lower body exercise targeting thighs and glutes. It boosts muscular endurance, stability, and posture by holding a seated position against a wall for set periods.
View all exercises
Wall Sit instructions
Step-by-step instructions
1
Stand in front of a flat wall, with your back against it.
2
Slide your back down the wall while stepping your feet out in front of you. Lower down until you are in a sitting position.
3
Adjust your feet so they are shoulder width apart and positioned a couple feet away from the wall. Your knees should be bent to a 90-degree angle.
4
Keep your back and shoulders flat against the wall.
5
Hold this position for as long as you can. Slowly slide up the wall to return to a standing position.
Stand in front of a flat wall, with your back against it.
Slide your back down the wall while stepping your feet out in front of you. Lower down until you are in a sitting position.
Adjust your feet so they are shoulder width apart and positioned a couple feet away from the wall. Your knees should be bent to a 90-degree angle.
Keep your back and shoulders flat against the wall.
Hold this position for as long as you can. Slowly slide up the wall to return to a standing position.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Band V Up with trainwell
Band V Up
Try Band V Up for a full-body challenge that tones your core, back, and legs. Lift your arms and legs against the band's resistance for improved strength, stability, balance and posture.
Try it out
Strength
Dumbbell Bent Over Swimmer with trainwell
Dumbbell Bent Over Swimmer
The Dumbbell Bent Over Swimmer primarily targets back, shoulders, and arms. It builds muscle strength, improves posture and flexibility, mimicking a swimmer's stroke to effectively work the upper body. Ideal for boosting upper body strength and endurance.
Try it out
Strength
Kettlebell Forward Lunge with trainwell
Kettlebell Forward Lunge
Kettlebell Forward Lunge boosts lower body strength and stability by targeting glutes, quadriceps, and hamstrings. It enhances balance and coordination, with one rep being a movement on both legs.
Try it out
Start your fitness journey today
Enjoying exercises like Wall Sit, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer