Wall Sit
The Wall Sit primarily works the Rectus Femoris, Vastus Lateralis, Vastus Medialis, with secondary activation of the Gluteus Maximus and stabilizer support from the Rectus Abdominis, Transverse Abdominis. It is a bodyweight isometric exercise at beginner difficulty.
Lean against a wall with thighs parallel to the ground, holding the position.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Beginner |
| Type | Isometric |
| Movement | Squat |
| Force | Static |
| Laterality | Bilateral |
| Primary | Rectus Femoris, Vastus Lateralis, Vastus Medialis |
| Secondary | Gluteus Maximus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Rectus Femoris (quadriceps)
- Primary Muscle Vastus Lateralis (quadriceps)
- Primary Muscle Vastus Medialis (quadriceps)
Secondary Muscles
- Secondary Muscle Gluteus Maximus (glutes)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Position body with proper alignment. Execution: Bend at hips and knees, lowering body until thighs are parallel to floor. Drive through feet to return to standing position. Repeat. Comments: Hold position for prescribed duration. Maintain tension throughout the hold.
Alternative Exercises
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