Wall sit bodyweight

Category

Legs

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus, Rectus Abdominis, Obliques

How to do it

1. Stand with your back against a wall and your feet shoulder-width apart, about 2 feet away from the wall.
2. Slide your back down the wall until your thighs are parallel to the floor, and your knees are directly above your ankles.
3. Hold this position, keeping your back flat against the wall and your hands relaxed by your sides or on your thighs.
4. Maintain the position for the desired duration, then slowly stand back up.

Form tips

• Ensure your knees do not extend past your toes to avoid placing unnecessary strain on your joints.
• Breathe steadily and avoid holding your breath during the exercise.
• Press your lower back firmly against the wall to ensure proper alignment.