Rucking Revolution

WALL SIT

PURPOSE

Wall sits build isometric strength in the quadriceps and glutes while improving endurance and mental toughness.

Primary muscles: quadriceps, glutes, core

Equipment: bodyweight, wall

Difficulty: beginner

PROGRESSIONS

  1. Basic wall sit
  2. Wall sit with heel lift (calf engagement)
  3. Wall sit with toe lift (tibialis anterior)
  4. Wall sit with ball squeeze between knees
  5. Weighted wall sit (dumbbell on lap)
  6. Single-leg wall sit (alternating legs)
  7. Wall sit with upper body movement (curls, presses)

STEP-BY-STEP TECHNIQUE

  1. Stand with back against wall, feet shoulder-width apart
  2. Slide down wall until thighs are parallel to floor
  3. Knees bent at 90 degrees, directly over ankles
  4. Back flat against wall, not arching
  5. Engage core and keep chest up
  6. Hold position for specified time
  7. Breathe steadily throughout hold

COMMON MISTAKES

  • Hands on thighs for support
  • Heels lifting off ground
  • Knees past toes or caving inward
  • Arching lower back away from wall
  • Sliding down too far (past 90 degrees)
  • Not keeping back flat against wall

EXERCISE DEMONSTRATION

Person performing wall sit: back flat against wall, thighs parallel to floor, knees at 90 degrees over ankles
Person performing wall sit: back flat against wall, thighs parallel to floor, knees at 90 degrees over ankles

TIMER & PROGRESS

01:00

Ready - Click Start to begin

SETS COMPLETED

0 sets