# Wall Sit

URL: https://heatsy.app/ex/wall-sit

Also known as: Wall Squat, Wall Sits, Wall Squat Hold, Isometric Wall Squat, Wall Sit Hold

Body region: Legs, Glutes

## Muscles

- Main: Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
- Helps: Gluteus Maximus, Adductor Magnus, Soleus
- Holds: Erector Spinae, Rectus Abdominis, Transversus Abdominis

## Technique

1. Stand with your back against a flat wall and the feet about a step and a half in front of you, shoulder-width apart.
2. Slide down the wall until the knees are bent to about 90 degrees and the thighs are parallel to the floor.
3. Keep the back flat on the wall, the knees over the ankles and the arms hanging or crossed over the chest.
4. Hold the position for the set time while breathing steadily.
5. Slide back up the wall to finish.

### Cues

- Keep the weight in the heels and the back flat against the wall.
- Do not rest the hands on the thighs.
- Build up the hold time gradually.

### Common mistakes

- Letting the knees drift forward past the ankles.
- Not reaching parallel and standing too high.
- Holding the breath.
- Placing the hands on the knees to push.

## Alternatives

- [Isometric Squat Hold](https://heatsy.app/ex/isometric-squat-hold)
- [Band Squat Hold](https://heatsy.app/ex/band-squat-hold)
- [Bodyweight Squat](https://heatsy.app/ex/bodyweight-squat)