Male model ex_SS42OF

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Upper Legs · Body Weight

Wall Sit Bodyweight

intermediatestrength

Wall Sit Bodyweight is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings, calves and core assisting. It needs only a wall. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 6.1 calories per minute.

Target: Quads
Body part: Upper Legs
Equipment: Body Weight
Category: Strength
Mechanic: Compound
Force: Static
Sets × reps: 2-3 × 30-60 sec hold
Calories / min: ≈ 6.1 kcal

Primary muscles

Quadriceps · Quadriceps Femoris
Glutes · gluteus maximus, gluteus mideus

Secondary muscles

Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Calves · Gastrocnemius, Soleus
Core · Rectus Abdominis, Obliques

How to do Wall Sit Bodyweight

Stand with your back against a wall and your feet shoulder-width apart, about 2 feet away from the wall.
Slide your back down the wall until your thighs are parallel to the floor, and your knees are directly above your ankles.
Hold this position, keeping your back flat against the wall and your hands relaxed by your sides or on your thighs.
Maintain the position for the desired duration, then slowly stand back up.

Form tips

Ensure your knees do not extend past your toes to avoid placing unnecessary strain on your joints.
Breathe steadily and avoid holding your breath during the exercise.
Press your lower back firmly against the wall to ensure proper alignment.

Wall Sit Bodyweight alternatives

The Wall Ball

Quads · intermediate

Exercise Ball Wall Squat

Quads · intermediate

Plate Squat Hold

Quads · intermediate

Dumbbell Kneeling Hold to Stand Clean Grip

Quads · beginner

More quads exercises

Bodyweight Wall Squat

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Wall Squat Bodyweight

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Wall Squat With Pause Bodyweight

Chair Pose

Archer Step Back

Lord of the Dance

Balance Board Lateral Squat

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Bodyweight Squats Hold

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Wall Sit Bodyweight FAQ

What muscles does Wall Sit Bodyweight work?

Wall Sit Bodyweight mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings, calves and core work as secondary muscles.

What equipment do you need for Wall Sit Bodyweight?

You need only a wall.

How many sets and reps of Wall Sit Bodyweight should I do?

Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Wall Sit Bodyweight good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.

How many calories does Wall Sit Bodyweight burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Wall Sit Bodyweight?

Other exercises for the quads include The Wall Ball, Exercise Ball Wall Squat, Plate Squat Hold and Dumbbell Kneeling Hold to Stand Clean Grip.

For developers

Use Wall Sit Bodyweight in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_SS42OF" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_SS42OF",
  "name": "Wall Sit Bodyweight",
  "model": "male",
  "target": "Quads",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_SS42OF/mp4-720.mp4?…",
    "poster": "https://…/ex_SS42OF/poster.jpg?…"
  }
}