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Attack Your Quads With The Wall Sit Exercise

A wall sit, also known as a Roman Chair, is an exercise done to strengthen the quadriceps muscles. The wall sit exercise is a quad burner. This exercise is generally used for building isometric strength and endurance in the quadriceps muscle.

It is characterized by the two right angles formed by the body, one at the hips and one at the knees. The person wall sitting places their back against a wall with their feet shoulder width apart and a little ways out from the wall. Keeping their back against the wall, they lower their hips until their knees form right angles.

This is a very intense work out for the quadriceps muscles and it can be very painful to hold this position for extended periods. Wall site is also used as a disciplinary activity in the armed forces.


  • glide down the wall until your legs are in a 90 degree angle (go less than 90 degrees if you have knee pain)
  • the feet do not move
  • push the back against the wall fully, avoid a hollow-back
  • try to hold this static position for 20 seconds (depending on the participant’s strength)

How Will I Benefit From Doing Wall Sit Everyday?

Wall sits work your entire lower body your glutes your hamstrings and your quads. The main purpose of Wall Sit exercise is not to increase muscle mass but to increase muscular endurance.

As muscle strengthen, you will notice that you’ll be able to hold a wall sit for longer and longer periods of time over time.

Main Wall Sit Benefits Are:

  • Build strong quads legs
  • Great for posture correction (from sitting all day)
  • Helps build stamina
  • Increases focus and concentration
  • Increases balance
  • Increases core stabilization

Wall Sits a Great Way to Build Strength and Endurance

Wall sits also known as wall squats are a great way to build strength and endurance in your glutes, calves, quads, front of the thigh, and even your abdominal muscles if you understand how to include them.

Do Wall Sit Make Your Thighs Bigger?

The answer is yes. Wall sits are an excellent way to tighten the muscles in your thighs. The abductor muscles in your inner thighs will also feel a burn if you’re doing the exercise correctly.

Average Time to Hold a Wall Sit?

Your knees should be above your ankles and bent at right angles. Keep your head shoulders and upper back against the wall and hold the position.

Hold between 20 seconds and a minute rest for 30 seconds and repeat.

Why Do Wall Sit Hurt My Knees?

If you have issues with your knee, you might experience discomfort while performing the wall sit. Sit with your back against a wall and your legs at a 45 to 50 degree angle. It is recommended not going down to a 90 degree angle because this can put too much pressure on your kneecaps and cause knee pain.

Do Wall Sits Tone Your Legs?

Wall squats or wall sit exercises will strengthen and tone your calves, quads, hamstrings, glutes, and core.

They are an excellent leg strengthening exercise that works to make the quadriceps muscles stronger one of the biggest muscles in your body.

Can Wall Sit Make You Jump Higher?

They definitely can. Wall Sit will help you jump higher by building isometric strength which can help translate into shortening your isometric phase.

The isometric phase is the phase when you reach the bottom of your squat but before you jump. It is when your muscles are firing but there is no movement in the joints.

What is The World Record For Longest Wall Sit?

The longest static wall sit is 11 hours 51 minutes 14 seconds achieved by Dr. Thiena Ho at the world team USA Gymnasium in San Francisco, California. On the 20th of december 2008, Thiena also holds the record for the most sumo squats in one hour.

Different Types of Wall Sit Variation

1. Wall Sit with Hip Adduction

Wall Sit with Hip Adduction

Performing the squatting motion while holding a medicine ball activates your hip adductors. wall sit with hip adduction sitting to your thighs are roughly parallel with the ground squeeze the ball between your knees remain upright with your back against the wall and hold this position

2. Wall Sit with Med Ball

Wall Sit or Wall sit squat until the thighs are roughly parallel with the ground while holding a medicine ball in hands in front of your chest.

3. Wall Sit with Kettle bell

Wall sitting exercise urban

Slowly squat down until the thighs at roughly parallel with the ground keep Kettle bell in hands hold this position.

4. Wall Sit with resistance band

Wall Sit with resistance band
Youtube: Anne Craig

Banded wall sit sit into your thighs are roughly parallel with the ground create tension on that band by kind of spreading the knees apart hold this position.

5. Heel Elevated Wall Sit

Youtube: Mike Lyon

Sit until your thighs are roughly parallel with the ground. Elevate your heel on a small object for just 2-3 inches high and hold this position.

Sample Beginner Wall Sit Challenge:

Day 1: 10 seconds
Day 2: 20 seconds
Day 3: 30 seconds
Day 4: 40 seconds
Day 5: 50 seconds
Day 6: 60 seconds
Day 7: 70 seconds
Day 8: 80 seconds
Day 9: 90 seconds
Day 10: 100 seconds!

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