Wall Sit

The wall sit is an isometric exercise that primarily engages the leg muscles and, to a lesser extent, the glutes. It does not produce dynamic tension; in other words, the muscles involved do not shorten (concentrically) or lengthen (eccentrically) under tension. The purpose of such an exercise should therefore be translated into a practical goal. For example, horseback riding, skiing, skating, or motocross. Activities, in other words, in which the legs must maintain tension for a long time with the knees bent.

Quads Abs Core Glutes Hip Flexors Strength Training

Wall sit execution

1
Stand with your back against the wall.
2
Place your feet approximately half a meter in front of the wall while slowly lowering yourself into position.
3
In the correct position, the tops of your thighs are parallel to the floor and your knees are directly above your ankles. Adjust the distance if necessary to achieve this.

Wall sit

Muscles involved:

Legs:

Quadriceps (vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris)
Hamstrings

Calves:

Gastrocnemius
Soleus

Glutes:

Gluteus maximus, medius, and minimus

Pelvis:

Iliacus (hip flexor)
Psoas major (hip flexor)

Wall sit technique

Try to keep as much pressure as possible on your heels rather than on the balls of your feet. This prevents unnecessary pressure on the knees. For the same reason, avoid letting your knees extend well beyond your ankles, and keep your knees pointing in the same direction as your feet.

Maintain good contact between your lower and upper back and the wall.