Wall sit (hold)

Legseasytimedwall

A static hold with the back flat against a wall and the knees and hips bent to about 90 degrees, as if sitting on an invisible chair, thighs parallel to the floor.

How to do it

1. Stand with the back against the wall, feet hip width and about 45-60 cm out from the wall, toes forward.
2. Slide the back down the wall until the thighs are parallel to the floor; knees and hips about 90 degrees, knees directly over the ankles.
3. Keep the whole back, shoulders and back of the head against the wall; feet flat, hands joined palms together in front of the chest (prayer position), elbows down and out.
4. Hold for time, then slide back up.

Muscles worked

Main: quads
Supporting: glutes, adductors