Wall Sit

A quad isometric with plenty of metabolic accumulation; useful for beginners and knee rehabilitation.

• Isolation
• Bodyweight
• Beginner

How to do it

• Back flat against the wall
• Knees at 90°, right above your ankles
• Spread your weight across your whole foot
• Hold without sliding down

Sets, reps and tempo

Ranges: 30–60 s per set, close to failure · 2–4 sets

Tempo: Hold the position with constant tension and steady breathing

Common mistakes

• Letting your knees travel past your toes
• Letting your lower back come off the wall

Muscles worked

Primary

• Quads

Secondary

• Glutes

Alternatives

• Leg Extension
• Barbell Back Squat