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What muscles does the Wall Sit work?

The wall sit is an isometric hold that builds quad strength and endurance — you slide down a wall and hold a seated position with no equipment.

Primary muscles worked

Secondary muscles worked

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How to do the Wall Sit

  1. Stand with your back flat against a wall, feet out in front.
  2. Slide down until your knees are at about 90°.
  3. Keep your thighs parallel to the floor and back flat.
  4. Brace your core and hold, breathing steadily.
  5. Push through your heels to stand back up.

Common mistakes

Variations

Single-leg wall sitWeighted wall sitWall sit with calf raise

Frequently asked questions

What muscles does the wall sit work?

The wall sit mainly targets the quadriceps, which hold your knees bent against gravity, with the glutes, hamstrings and calves helping to stabilise. It's an isometric exercise — the muscles work hard without moving.

How long should you hold a wall sit?

Beginners can start around 20–30 seconds and build up. Anything past 45–60 seconds with good form (thighs parallel, back flat) is a strong quad-endurance effort.

Are wall sits good for building leg muscle?

They build quad endurance and some strength, especially for beginners, but because there's no movement or added load, they won't build size like squats. They're a great low-equipment supplement.

Related exercises

DeadliftBack SquatBench PressPull-UpPush-Up

This guide is general fitness information, not medical advice. Muscle involvement varies with form, grip and individual anatomy. Consult a professional before starting a new program.