Wall Sit

The wall sit is a very simple exercise which can be performed anywhere.  It is a conditioning exercise which helps to build muscular endurance and targets the quads, glutes & calves.

How to perform the wall sit

  • Stand with your back against a wall, feet hip width apart
  • Engage your abdominal muscles and slowly slide down the wall until your thighs are parallel to the floor
  • Ensure your knees are directly over your ankles (and not your toes)
  • With your back kept flat against the wall hold the position for 20-60 seconds.
  • Slowly raise yourself back up the wall with your weight in your heels.
  • Rest 30 seconds and repeat.


Once you can hold the stance for 60 seconds x3  you could think about adding in progressions by using dumbbells. Simply by holding a weight while doing a wall sit will increase the load and make the exercise more intense.

Benefits of the wall sit

  • Builds muscle strength & endurance
  • Builds core strength
  • Improves balance & coordination
  • Improves body alignment
  • Reduces the risk of injury
  • Improves flexibility
  • Relieves stress
  • Helps to keep you healthy throughout life
  • Improves athletic performance

This exercise can be added into any S&C programme or can be slotted into your daily routine whilst you wait for the kettle to boil.  Walls are everywhere so there’s really no excuse not to give it a go!

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