Legs
Wall-sit
Build foundational lower-body endurance and glute stability with this static isometric hold.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your back flat against a smooth wall and your feet approximately two feet away from the base.
Slide your back down the wall while simultaneously walking your feet out until your thighs are parallel to the floor.
Adjust your feet so your knees are positioned directly above your ankles, forming a ninety-degree angle at the joints.
Press your entire back, including your lower back and shoulders, firmly against the wall surface.
Keep your arms hanging at your sides or folded across your chest rather than resting your hands on your thighs.
Maintain this position while breathing deeply and engaging your core until the prescribed time is complete.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the knees to cave inward toward the midline
- Resting hands on the knees to offload weight from the legs
- Lowering the hips below the level of the knees
- Lifting the heels off the ground and putting pressure on the toes
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.