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
Bodyweight
Bosu Mountain Climber with trainwell
Bosu Mountain Climber
The Bosu Mountain Climber is a challenging cardio workout that boosts core and leg strength, endurance, stability, and balance by using a bosu ball to perform alternating knee drives while in plank position.
Try it out
Strength
EZ Bar Skull Crusher with trainwell
EZ Bar Skull Crusher
The EZ Bar Skull Crusher is an effective upper body workout. Focused on strengthening your triceps, it involves extending and lowering a weight bar above your head, promoting arm musculature.
Try it out
Bodyweight
Prone Frog Kick with trainwell
Prone Frog Kick
Prone Frog Kick exercise focuses on glutes and hamstrings. Lying on your stomach, you perform a frog-kick motion, enhancing lower body strength, flexibility, and stability.
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