How to do it:

  • Stand with your back flat against a wall and feet about hip-width apart, a few inches away from the wall.

  • Slide down the wall until your knees are bent at about 90 degrees, as if sitting in an invisible chair.

  • Keep your shoulders relaxed and core engaged, avoiding arching your lower back.

  • Hold the position for the desired amount of time, then slowly slide back up to standing.

Why it’s effective:

The Wall Sit strengthens key muscles in the lower body while challenging endurance and stabilizing muscles in the hips and core. Holding the position helps improve muscular control and can complement both functional movements and athletic training.

Common Benefits:

Strengthens quadriceps, glutes, and core - improves lower-body endurance and stability - supports knee and hip joint health & enhances balance and functional strength.