Wall Sit: How to Do It, Sets and Reps, and Common Mistakes
A wall sit is a simple, equipment-free way to build leg and core strength. You hold a seated position with your back against a wall, so your thighs and glutes do the work without any jumping or weights.
How to do it
- Stand with your back flat against a wall, feet shoulder-width apart and about two feet from the wall.
- Slide down until your knees are bent to about 90 degrees, with knees above ankles.
- Keep your back pressed to the wall, chest up, and arms relaxed or crossed.
- Hold, breathing normally, then press through your heels to stand.
Sets and reps
Beginners can try 3 sets of 20 to 30 seconds, resting 30 to 60 seconds between sets. As it gets easier, build toward 45 to 60 seconds per set. Do wall sits 2 to 3 times per week, with rest days between sessions.
Common mistakes
- Letting knees slide past toes or collapse inward.
- Arching the lower back away from the wall.
- Holding your breath instead of breathing steadily.
- Starting with holds that are too long and losing good form.
Stop if you feel sharp knee pain, and check with a health professional if knee problems persist.
