Wall Sit
Works Quads, with help from Glutes.
Set up
How to set up for the Wall Sit
- Back flat against a wall, feet about two foot-lengths out.
Do the rep
How to do a Wall Sit with good form
- Slide down until your thighs are roughly level with the floor.
- Knees over ankles, breathe steadily and hold.
Common mistakes
Wall Sit form mistakes to avoid
- Hips higher than knees (too easy).
- Pushing on your thighs with your hands.
- Holding your breath.
Quick cue
Back flat on the wall, thighs level with the floor, breathe.
Not sure what weight to start with?
Gyde picks your first Wall Sit weight and adjusts it after every session.
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Wall Sit FAQ
What muscles does the Wall Sit work?
Mainly your quads, with help from your glutes.
How many sets and reps of Wall Sit should I do?
Start with 3 holds of 20–30 seconds, resting about a minute between them. Add 5 seconds once all three feel steady.
Can I do the Wall Sit at home?
Yes, you don't need any equipment.
Is the Wall Sit good for beginners?
Yes. Learn the movement with a light weight first, then add load gradually. Stop if anything hurts.
More for the same muscles
Other quads exercises
Your Gyde sets your Wall Sit weight and reps, and adjusts them after every session.
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