Wall sit: how to do it
A hold with your back against a wall and your knees bent, as if sitting on a chair that is not there. Works: legs and hips.
How to do it
- Stand with your back flat on a wall, feet about a foot and a half in front of you, shoulder-width apart.
- Slide down the wall slowly until your knees are bent. Stop no deeper than chair height.
- Keep your whole back against the wall and your knees over your ankles. Rest your hands on your thighs or by your sides.
- Breathe slowly and hold for 15 to 20 seconds.
- Press through your feet and slide back up. Rest for a moment.
As you go
- Your knees should be over your ankles, not past your toes.
- Breathe slowly the whole time. Never hold your breath.
- Press your back flat against the wall.
What it works
- Works
- legs and hips
- Position
- Standing, with a hand on a support
- Have nearby
- a wall
- Effort
- Moderate
An easier and a harder version
Slide down only a little, or hold for 10 seconds.
Hold for 30 seconds, or slide a little lower, no deeper than chair height.
Take care
- Knees: stay at chair height or higher. If your knees ache, slide up a little.
- Back: keep your back flat on the wall.
- Hips: stand up slowly when you finish.
Where it is in the plans
In our calisthenics plan: the Legs finisher, a 3-minute block added after a workout when his answers ask for a longer session.
The plan's note that day: Back on the wall, knees bent as if on a chair.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan, round 2 | 2 of 28 days: 2 and 9 | Day 2, week 1: Squat and wall sit | 2 rounds: 2 holds of 20 s, 10 s rest between, in a 55 s slot, 15 s rest |
| Calisthenics plan | When his answers ask for it | Legs finisher, 3 minutes | 1 round: 2 holds of 20 s, 10 s rest between, in a 55 s slot, 20 s rest |
In the plan, this move plays as a looping video with a spoken cue.
Wall sit: in the Legs finisher of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Activities that strengthen muscles: at least 2 days a week.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.