Wall Sit Exercise to Build Leg Strength

Wall Sit Exercise [Ep45]

Wall Sit Exercise


Free Download: Glute Activation & Hip Mobility Routine [PDF]

Wall Sit Exercise to Build Leg Strength

If you’re looking for a simple exercise to help you build leg strength, then checkout the Wall Sit. It’s harder than it looks!

So, 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’ll notice that after a while in this position, you’ll 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’ll be targeting as you perform this squat variation.

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.

As with all exercises, it’s important to understand how to maintain good form in this position.

Getting Started

To get into the wall sit position, stand with your back to the wall and lean your weight into the wall. Walk out feel forwards as you drop your butt down into a squat position, with your thighs in parallel with 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’re 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.

If you don’t have a foam roller handy, feel free to improvise with a folded cushion for example.

You can also use this exercise to train the abductors and external rotators of the hip, those glutes, by adding a resistance band around the knees. This forces you to use those butt muscles to resist the band as it wants to pull your knees together – while still giving your quads a good workout!

Let me know if you have any questions about the wall squat, feel free to let me know in the comments…

About The Author 

James has an academic background in Sport Rehabilitation and a special interest in Applied Biomechanics. He currently coaches a large number of Runners and Triathletes across all levels of ability and performance. He's grown a strong reputation for enabling athletes to improve their running performance and overcome running injuries through improving their Running Technique and developing Running Specific Strength.


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