Isometric Wall Sit

strengthenkneefront-splitseasyQuadriceps (hold front knee straight)

Content last reviewed: 2026-07-10

Isometric Wall Sit — start/setup and end/loaded positions — Left: start / setup position. Right: end / loaded position.

How to do it

Stand with your back flat against a wall and your feet shoulder-width apart, about two feet out from the wall.
Slide your back down the wall until your hips and knees are both at a 90-degree angle.
Ensure your knees track directly over your ankles, not pushed forward past your toes.
Keep your lower back pressed flat against the wall and your hands off your thighs.
Hold this position, breathing steadily.

Form cues

Press the lower back flat into the wall
Do not rest your hands on your thighs to cheat
Drive through the mid-foot and heel

Dosage

3 × 45s

Frequency: 2–3×/week
Volume: 3 sets × 30–60 s holds.

Muscles worked

quadriceps — anatomical illustration — quadricepsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

gluteus maximus — anatomical illustration — gluteus maximusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Strengthens: quadriceps, gluteus maximus

ATG Split Squat Banded Ankle Mobilization (MWM)Dynamic Seated Ankle Roll Knee Bend Side-Lying Knee Bend Butt Lift