Wall Sit

01 Steps

1. 1 Lean your back against a wall, feet shoulder-width apart about 20 inches from the wall.
2. 2 Slide down the wall by bending your knees until your thighs are parallel to the floor (90° angle).
3. 3 Your back stays flat against the wall, shins are vertical.
4. 4 Place your hands by your sides or crossed on your chest (not on your thighs).
5. 5 Hold the position for the prescribed time while breathing normally.

02 Tips

• ✓ If 90° is too hard, stay higher (120° angle) and lower progressively over sessions.
• ✓ To increase difficulty, extend one foot forward and hold on a single leg.
• ✓ Do not hold your breath: breathe in and out steadily.

03 Common mistakes

• ✗ Dropping hips below the knees: thighs should be parallel to the floor, not lower.
• ✗ Resting hands on thighs: that cheats and reduces the quad work.
• ✗ Leaning too much into the wall: the wall supports your back, not your weight.

04 If you struggle

• → Stay higher (120° angle instead of 90°).
• → Reduce hold time (start at 15 seconds).
• → Do standard squats to strengthen your quads first.