Wall Sit

How to do it

1. Stand with your back flat against a smooth wall and your feet about two feet out from the wall.
2. Slide down the wall by bending the knees until your thighs are parallel to the floor.
3. Set your feet roughly shoulder-width apart with your knees stacked over your ankles.
4. Press your lower back firmly into the wall and rest your arms relaxed at your sides or out in front.
5. Hold the position with steady breathing as the quads burn, keeping the knees in line with the toes.
6. Stay in the hold for 30 to 60 seconds, then slowly slide back up the wall to stand.

Common mistakes

• Setting the feet too close to the wall so the knees travel far past the toes, which overloads the joint.
• Letting the lower back peel off the wall as fatigue sets in, which removes the quad isolation.
• Letting the knees cave inward as the hold gets hard, which strains the joint.
• Holding the breath to push through the burn, which spikes blood pressure unnecessarily.