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Fundamental exercises guide

Wall Sit – Exercise To Strengthen the quadriceps muscles 

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

For additional videos see our fundamental exercises guide.

O’Coach Free Tip

  • Bend your knee to 90 degrees.
  • Keep the hands straight and the core engaged.

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.

Benefits of Wall Sit exercise:

Wall sit exercise is an amazing way to improve posture, as it encourages the spine to stay straight and the shoulders to stay back against the wall. It can be a great exercise for everyone, but it can work wonders for those who sit for prolonged periods, as it helps counteract the negative effects of a sedentary lifestyle. Adding wall sit 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 wall sit exercise in your office routine:

Wall Sit is suitable for people of all fitness levels. It’s a simple exercise that can be done anywhere and requires no equipment, making it a convenient option, especially for working professionals who are looking to stay active and healthy despite their busy schedules.

To add wall sits to your workplace routine, you just have to set aside 2-5 minutes each day. For more motivation and to beat boredom, you can also ask your colleagues to join in and contribute to a healthy workplace. By incorporating wall sits into your office hours, you can promote better posture, improve lower body strength, and increase blood flow to the legs.

2 mins of Wall Sit with the O’Coach app

Try to add 2-5 mins of wall sit to your routine with the O’Coach app. This is an effective exercise for building the strength of the quadriceps, glutes, and hamstrings. The main goal of this exercise is not to increase muscle mass, but to increase muscular endurance. And over time, you will notice that you will be able to hold a wall sit for longer and longer periods of time.

Full Plan Details
Standing March
10 sec
Hip Rotation
15 sec
10 sec
Hip Rotation
20 sec
10 sec
Hip Rotation
45 sec
Standing March
10 sec

Improves your balance and posture
Download the O’Coach App to perform 2 mins Hip Rotations routine

Download the 100% free O’Coach custom workout app to perform your daily 2-5 mins workout with the O’Coach app.

  • You can also create your own custom workout routine according to your need and preferences.
  • You can add exercise reminder schedules based on your convenience and requirements.
  • You can create a small community with your friends and supporting family members to keep you motivated and ensure progress.
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