The Wall Sit is one of my favorite exercises for beginners looking to build some strength in their legs, especially their quadriceps.

Doing a wall sit is also a good temporary option when dealing with knee or low back issues that seem to be aggravated by doing regular squats.  Keep in mind though that this exercise is not a complete substitute for doing regular squats.  If you have knee or back pain, there is usually an underlying issue.  The average person should be able to perform a squat with no pain to the joints.

Primary muscles worked.

• Quadriceps

Stabilizers

• Glute Medius
• Adductors
• Hamstrings
• Abdominals

Tips:

1.  Keep a good posture when doing the wall sit.  You should have a natural curve in your lower back, shoulders should be back and down, and the back of your head should be touching the wall.

2.  Brace your abdominals and focus on your breathing.  Long deep breaths into your abdomen.  This is good practice for athletes who need to work on their breathing while holding an athletic position.

3.  Try to get your knee angle as close to 90 degrees as possible.  The higher you sit, the easier the exercise.

4.  Hold the wall sit for time.  Start small with 15 – 30 second holds and work your way up to a full minute.