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:

This 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 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:

Wall Sit is suitable for people of all fitness levels. It’s a simple exercise that:

  • Can be done anywhere
  • Requires no equipment

Making it a convenient option, especially for working professionals who are looking to stay active and healthy despite their busy schedules. 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

Incorporate a 2- 5 mins Wall Sit into your daily routine 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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