Wall Sit

An isometric exercise where you hold a seated position against a wall, primarily targeting the quadriceps and glutes.

Instructions

1. Stand with your back against a wall, feet hip-width to shoulder-width apart.
2. Position your feet approximately 12-18 inches away from the wall.
3. Slide down the wall by bending your knees until your thighs are parallel to the ground, with knees at a 90-degree angle.
4. Keep your back and head firmly pressed against the wall.
5. Hold this position for the prescribed duration, maintaining tension in your thighs.
6. Push through your heels to slide back up the wall to the starting position.

Tips

• Ensure your knees stay directly above your ankles and don’t extend past your toes.
• Keep your arms relaxed, either crossed at your chest or resting on your thighs.
• Tighten your quadriceps and glutes to maintain the position without slouching.
• Breathe steadily and avoid holding your breath during the hold.
• If the position feels too intense, adjust your feet further from the wall to reduce the angle.
• For added difficulty, hold dumbbells or add a medicine ball on your lap.