Wall Sit Exercise to Build Leg Strength

If you are looking for a simple exercise to help you build leg strength, then check out the Wall Sit. It is harder than it looks! The Wall Sit is what we refer to as an isometric exercise, requiring you to maintain one static position for a specified length of time.

You will notice that after a while in this position, you will feel the quads and maybe the glutes starting to fatigue, as they work hard to keep you in this position. These are the main muscle groups you will be targeting as you perform this squat variation.

Getting Started

To get into the wall sit position, stand with your back to the wall and lean your weight into the wall. Walk your feet forwards as you drop your butt down into a squat position, with your thighs parallel to the ground. Once in this position, make sure that your ankles are directly beneath your knees, and your low back is pressed into the wall.

Aim to maintain this position for 3 sets of 45-60 seconds.

Wall Sit Variations

If you are looking to shift the target of this exercise to particularly work the vastus medialis muscle of the quads, and the adductors, you can add a foam roller or football between the knees, giving the cue to squeeze the ball while maintaining the squat position.

• Add a foam roller between the knees to target the adductors and VMO
• Place a resistance band around the knees to target the hip abductors and glutes
• Hold a single leg wall sit for an advanced challenge

This exercise is particularly good for those who struggle with lunges or regular squats due to knee pain. The shear forces through the knee are less in this position compared to a regular lunge.