Wall sit is an isometric exercise in which muscles contract while in a static position. It’s also known as “wall squats,” and it’s a great way to strengthen and tone your glutes, calves, quads, and even your abdominal muscles.
Equipment: No equipment
Level: Beginners to advanced
Works on muscles: Glutes, Calves, Quadriceps
How To Perform Wall Sit Exercise Correctly
Step 1:
Stand with your back against the wall
Tip: Keep your back flat against the wall
Step 2:
Slowly slide your back down the wall until your hips and knees are at a 90-degree angle
Tip: Keep your thighs parallel to the floor
Step 3:
Hold the position for however long you may like or feel comfortable. Then go back to the starting position
O’Coach Free Tip
- Bend your knee to 90 degrees.
- Keep the hands straight and the core engaged.
Also Read: Calf Raises – Exercise to Build Calf Strength
Watch Below Video To Learn Wall Sit Steps
For additional videos see our fundamental exercises guide.
Benefits of Wall Sit Exercise
Adding this exercise to your daily routine can lead to numerous health benefits as it:
- Works on muscles in the lower body
- Enhances stability
- Increases muscular endurance
- Boosts overall stamina
- Improves core strength
- Improves posture
Also Read: Standing Spinal Twists – Exercise To Help Relieve Back Pain
How To Add The Wall Sit Exercise To Your Office Routine
By incorporating wall sits into your office hours, you can promote better posture, improve lower body strength, and increase blood flow to the legs. For more motivation and to beat boredom, you can also ask your colleagues to join in and contribute to a healthy workplace.
Add Wall Sit Exercise with the O’Coach app
To add this workout to your daily routine, you can create your own custom workout routine as per your needs or preferences or simply download the exercise.
Click here to check out the full detailed wall sit exercise plan
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