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Quads ยท Squat

Wall Sit

An isolation squat exercise for the quads, done with your bodyweight. It also works the glutes.

Bodyweight Isolation Weight and time Also called: wall squat hold

Muscles worked

Primary

Quads

Do most of the work.

Secondary

Glutes

Help during each rep.

  • QuadsFront of the thighsPrimary
  • GlutesHips and seatSecondary

How to do it

  1. Find your position. Give yourself space and a surface that does not slip.
  2. Back flat against the wall, feet about a step out from it.
  3. Slide down until the knees are bent to about a right angle, or as deep as is comfortable.
  4. Hold with the whole foot planted and the back flat against the wall.
  5. Hold for time. Stop the set when your position starts to slip, not when you are completely spent.

Common mistakes

  • Sitting too high. Aim for knees at about a right angle, or as deep as is comfortable, and stay there.
  • Heels or toes lifting. Keep the whole foot planted.
  • Pushing on the thighs. Keep the hands off the legs so the legs hold all of you.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.