isolation · Squat
Wall Sit
Wall Sit is an isolation squat movement for quads, using no equipment. It also works glutes. 3 sets of 30-90s, 1 min rest.
- Primary muscle
- Quads
- Equipment
- None — bodyweight
- Difficulty
- Beginner
- Sets and reps
- 3 × 30-90s
- Rest
- 60s
- Force
- static
How to do it
- 1Set up
Slide down a wall until the knees are at 90 degrees, shins vertical.
- 2The cue that matters
Thighs parallel, weight in the heels, breathe instead of holding your breath.
- 3Work it
3 sets of 30-90s, resting about 1 minute between them.
Muscles worked
Quads does most of the work. Glutes take the rest.
Quads exercisesglutes