Wall Sits
Static wall sit at parallel — fundamental quad isometric, brutal at any meaningful duration.
Level: Beginner
Primary: Quads
Movement: Isolation
Tags: Core Stability Squat
Type: ISO
Equipment: Body Weight
Sports: Gymnastics MMA Wrestling
Target muscles
The quadriceps work isometrically through the prolonged knee-flexion hold. The glutes and hamstrings stabilize. The trunk braces against the wall.
How to perform
Setup
Stand with the back flat against a wall. Slide down until the thighs are parallel to the floor and knees are at 90 degrees.
Execution
Hold this position with the back pressed firmly into the wall and feet flat on the floor. Maintain the isometric hold for the prescribed duration.
Common mistakes
- Hips rising as the legs fatigue.
- Knees collapsing inward.
- Heels lifting.
- Holding the breath.
- Letting the hips slide down too far.
Progressions and regressions
Regress to a higher hold position (knees less bent). To progress, work for time, hold dumbbells.
Programming notes
Foundational quad isometric. 3 sets of 30-90 seconds, twice a week.
