Isometric Wall Sit
strengthenkneeintermediateisometricfront-splitsQuadriceps strength
3 × 30s
How to do it
- Stand against a wall with the feet about shoulder-width apart and far enough forward for a stable whole-foot position.
- Slide down to a pain-free depth you can hold; 90 degrees is not required.
- Keep the heels and forefeet grounded and allow the knees to track comfortably with the toes.
- Keep the ribs and pelvis controlled without forcefully flattening the lower back, and keep the hands off the thighs.
- Hold this position, breathing steadily.
Form cues
- Adjust foot distance and depth to your body proportions.
- Maintain pressure through the whole foot.
- Stop for knee pain, dizziness or loss of control.
Muscles worked
Strengthens: quadriceps, gluteus maximus, core stabilizers
Part of a program
Part of Front Splits
This exercise is one move. Front Splits puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
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