Exercise · Form & cues
Wall Sit — form guide
Quads · Glutes · Isometric Endurance. Equipment: Wall. Difficulty: Beginner.
TEMPO
Static hold
90° at the knees, back FLAT against the wall. Don't let the hips creep up.
Cues
- Slide down the wall to a 90° squat
- Whole back pressed flat
- Breathe steadily
Common mistakes
- Hips creeping up
- Knees past toes
Injury notes
Higher angle (45°) if knees complain.
Progression
30s → 60s → 90s. Then hold a plate.