Wall Sit tutorial
The wall sit is a static exercise for the front of the thighs. You lean your back against a wall and hold an imaginary chair position. It is simple, quiet and needs no equipment.
How to perform
- Stand with your back to a wall and your feet about half a metre in front of it, hip-width apart.
- Slide down the wall until your thighs are roughly parallel to the floor.
- Keep your knees over your ankles, not past your toes.
- Keep your back and head against the wall with your weight in your heels.
- Hold for the set time, then push through your feet to stand back up.
Breathing: Breathe slowly and steadily; holding your breath makes it harder.
Key tips
- To start, do not go as low, and deepen the angle gradually.
- Do not push on your thighs with your hands; keep them by your sides or crossed on your chest.
- Start with 20 to 30 seconds.
Common mistakes
- Letting the knees cave inward.
- Placing the feet too close to the wall.
- Shifting the weight onto the toes.
Safety: If your knees hurt, do not go as low. Stop if you feel sharp knee pain and see a doctor. People with high blood pressure should check with their doctor before doing long holds.
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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