Wall Sit
Complete guide to Wall Sit. Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires body weight. Step-by-step instructions and expert tips.
How to Perform Wall Sit
Stand with your back flat against a wall and walk your feet forward.
Slide down until your thighs are parallel with the floor and your knees are bent at 90 degrees.
Engage your abs and take a breath.
Hold the position, breathing steadily throughout.
Hold for the desired duration, then stand back up.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |