Squat · Coached in Recomp

Wall sit

The wall sit is a beginner squat exercise for your quads, using just your body weight.

Main muscles
Quads
Equipment
Body weight
Level
Beginner

Setup

Lean your back flat against a wall and walk your feet out about two feet.

How to do it

  1. Slide down until your knees are bent to a comfortable angle (90 degrees is the goal, higher is fine).
  2. Hold, breathing steadily.
  3. Push back up the wall to finish.

Coaching cues

  • Knees over your ankles, not past your toes.
  • Back flat on the wall.

Common mistakes

  • Holding your breath.
  • Going deeper than your knees like.

Breathing

Breathe slowly and steadily through the whole hold.

Make it easier or harder

HarderBodyweight squat

Alternatives to the wall sit

Bodyweight squat Body weight Reverse lunge Body weight Mountain Climbers Body weight Dumbbell step-up Dumbbells, Flat bench Dumbbell walking lunge Dumbbells Goblet box squat Dumbbells, Flat bench