Slide down a wall until your legs make a chair shape, and stay there.
Wall sit
How to do it
- Back flat against the wall the whole time.
- Knees over your ankles, not out past your toes.
- Hands off your legs — no cheating.
- Keep breathing. Count out loud if it helps.
- A wall
- Enough floor to lie down on, arms out.
Watch out for this
Make it fit you
The right version is the hardest one you can still do properly. That is not a kindness, it is how this works.
Easier
- Only go halfway down, and hold for ten seconds.
Harder
- Squat hold
- Hold it for longer, not lower.
Sitting down? Sit tall in a chair and press your feet hard into the floor for twenty seconds.
What it trains
Which muscles do the work
Thigh musclesBottom musclesCalf muscles
Tap one to see it in the Body.