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All quads exercisesQuads · Calisthenic

Wall Sit

Static hold in a seated position against the wall. Builds quad endurance.

BeginnerWall3 × 30–60 s
Wall Sit demonstration thumbnail — How to PROPERLY Perform A Wall Sit (HUGE QUAD BURNER)
QuadsWall

Wall Sit

Demo · Colossus Fitness

Verified Wall Sit demonstration by Colossus Fitness. Click to play.

How to do the Wall Sit

  1. 1Thighs parallel to floor
  2. 2Back flat on wall
  3. 3Breathe

Benefits of the Wall Sit

  • Builds strength and size in the quads under sustained isometric tension
  • Simple equipment, high return — easy to program anywhere
  • Improves bodyweight control and joint strength alongside muscle size

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  2. 2ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  3. 3Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services