How to Do Wall Sit Correctly – 7 Best Amazing Benefits of the Wall Sit

The wall sit exercise is often best as a leg exercise and it really burns your quad and works well the muscles in the front of your thighs.

Generally, wall sit exercise is used for building isometric strength and endurance in the glutes, calves and quadriceps. But most people often make mistakes with this exercise, it is important to know how to perform wall sit properly and safely.

Also, the wall sit improves your stamina and strengthens your lower body, especially your thighs. So, you will feel a bit energetic during your workout and to perform wall sit you don’t need any equipment, you will just need a control on this movement.

So, read the article till the end you will know everything about wall sit correct form and it’s benefits.

What is the Wall Sit?

The wall sit is an exercise that is done over a period of time rather than a specific number of repetitions.

To do wall sit, you need to hold yourself in a seated position for a certain amount of time, generally between 40 to 60 seconds (According to your stamina and fitness level). This exercise works your quads, hamstrings and glutes.

You can perform wall sit at home; all you need is a flat wall to lean against.

Wall Sit Exercise Details

Target Muscles: Glutes, Calves, Quadriceps

Exercise Type:

Force Type:


Experience Level: Beginner

Equipment: No need any equipment

How To Do Wall Sit Correctly

Doing wall sit is an easy exercise that you can perform straight forward, but there are still a few things you need to look out for. So, here’s how to do wall sit correctly. And you can perform anywhere you have access to a flat wall.

Step by step instructions to perform wall sit correctly:

  •   Stand near the wall around two feet away.
  • Lean back against a wall with your feet shoulder-width and keep your feet 2 feet from the wall.
  • Engage your core muscles and slowly slide down your back until your thighs are parallel to the ground and there is a 90-degree angle bend at both your knees and hips.
  • Adjust your feet so your knees are above your ankles.
  • Keep your back flat against the wall with your neck, head, and spine in a neutral position.
  • If you’re a beginner to this exercise, place your hands on your thighs that will make the exercise less difficult. However, you can keep your hands in front of your face for better results.
  • Hold the position for about 40 to 60 seconds (according to your fitness level and stamina).
  • Slowly, slide back up to the starting position with fully controlled movement.
  • That’s how you will get into the perfect wall sit position.

Take a rest for about 30 seconds and repeat the exercise 2 to 4 times and try to increase your hold time by a few seconds.

If you’re feeling your body weight in your heels and your hamstrings and quads are starting to burn after 10 to 20 seconds then you can consider that you are doing it right.

Remember one important thing is that you should need to slide or push yourself up back to the starting position. Don’t crumble down to the floor because it can damage your knees.

7 Amazing Benefits of Wall Sit

Wall sit is one of the best exercises that can strengthen your lower body and improve strength and stamina of your legs by targeting glutes, quads and hamstring.

Here we are listed a few benefits of wall sit and why you should consider adding this exercise in your workout routine.

01. Buns a Lots of Calories

Wall sit is one of the best exercises to burn calories, during the wall sit you will notice your heart rate going up and you will feel more burn on your lower body, especially on glutes, quads and hamstrings.

If you have a higher heart rate you can burn more calories over a given time frame. This exercise also boosts your metabolism and works your cardiovascular system.

02. Best Exercise that Works Entire Lower Body

The wall sit is a great exercise that works your entire lower body and the wall sit is an isometric and static exercise, but it can still be considered a compound exercise because it requires many joints and muscles to work.

The wall sit works your quads, your glutes and your hamstrings, this exercise is not for increasing muscle mass or building muscles but to increase muscular endurance.  So, you will hold a wall sit for longer periods of time over time.

The wall sit is a lower body isometric exercise that is considered unique because it works all your major leg muscles. And there are not many lower body isometric exercises that work your major leg muscles.

03. Wall Sit an Alternative to Squats

If you’re not interested in performing squats then wall sits are a great alternative for squats that will work the same muscle group such as glutes, quads, hamstrings and calves.

If you are able to do the squats then ignore doing wall sit because supplementary exercise for squats.

04. Increase Your Muscles Endurance

The wall sit is exercise that will not build your muscle mass and not strengthen your muscles, but it will improve your muscular endurance by activating the Slow Twitch Fiber components of your muscles. And these muscles are responsible for your muscular endurance.

So, the wall sit would be more beneficial for those who play sports like running, football or even basketball.

05. Wall Sit have Lots of Variations

Sometimes people get bored with the standard wall sit. So, there are many variations of this exercise that will help you to have fun and that will target the same muscles.

Here we are listed few variations:

06. Can be Done Wall Sit Anywhere

This is one of the most important advantages of wall sit exercise because that can be done anywhere and at any time without any gym equipment.

The wall sits, you can add in your home workout routine or you can do it at home if you don’t have time to go to the gym. All you need is a wall and your body to perform this exercise.

07. Add in Your Strength Training

The wall sit can be used in combination with strength training, like walking lunges, squats or some basic plyometrics. This exercise can improve your overall strength and muscular endurance.

If your goal is sport then love to wall sit or any exercise that improves your endurance and overall strength.

Common Mistakes with Wall Sit Exercise

Wall sit is exercise that can be done easily without getting any injuries. But still people make some common mistakes during wall sit. To prevent injuries and get the most out of this exercise than avoid below mistakes.

Not keeping your thighs parallel to the floor: during wall sit you should keep your thighs parallel to the ground and your hips and knees at 90-degree angle.

Finishing the movement down rather than up: at the end of the movement, you need to slide back up the wall by pushing into your heels.  

Weight not on heels: many people keep weight on their toes, this is often a common mistake. The weight should be on your heels and your heels should be on the floor.

Keens extending beyond your ankles: keep your lower legs parallel to the floor with your knees directly over your ankles. So, never allow your knees to extend past your ankles.

FAQs About Wall Sit Exercise

How Long Should I Do Wall Sit

Generally, you should do wall sits for 40 to 60 seconds in 3 to 4 sets, but if your beginners then start off with 10 to 20 seconds in 5 to 6 sets. 

Once you’re familiar or you can easily do wall sits for till 60 seconds and more, consider adding variations of wall sits like adding some extra weight or doing a one-leg wall sit.

Do Wall Sits Build Muscles?

Wall sits target muscles that are already the strongest muscle in the body, such as glutes, quads and hamstrings.

Wall sits are not used for building muscle mass. Usually, they are used for building muscular endurance, building stamina and improving stability.

What Are Wall Sits Good for?

Wall sits are mostly building your muscular endurance and strength through the quads. The quads are the biggest muscles in your legs.
Here are some cases that you need to isolate your quad muscles with wall sit:

·         Improving stability
·         Improve your quad stamina
·         Building strength

You will still need to do some leg exercise to target other leg muscles because wall sits are not giving complete leg workout.

What Muscles Do Wall Sits Targets?

Wall sit is isometric exercise that is great for the lower body, and they primarily target the glutes, quads and hamstrings, and also work well on your calves.

If you’re doing wall sit variations that can help to work the adductors, if you do the variations like putting a medium size exercise ball between your knees during wall sits, that will burn your inner thighs.

What Do Wall Sits Do for Your Body?

Generally, wall sits are working muscles in your lower body. This exercise activates muscle groups in your lower body, including your glutes, quads, hamstrings and calves.

The wall sits also improve your lower body strength and muscular endurance.

The Bottom Line

If you want to improve your lower body strength and endurance, start doing this exercise today and add in your workout routine. You can do it for 3 to 4 weeks and write down the wall sit exercise hold time on a paper, after 4 weeks you will be surprised by the results.

Remember, the wall sit exercise is not considered a full workout, you need to add some extra exercise for targeting lower body muscles.  

Hopefully, you like this article, if you have any questions and suggestions kindly put them in the comment box below. 

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