What muscles does the Wall Sit work?

The Wall Sit mainly works the quads.

What equipment do you need for the Wall Sit?

None: it is a bodyweight exercise.

How many sets and reps of the Wall Sit?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Wall Sit?

Backward Sled Drag, Band Squat, Barbell Anderson Squat and Barbell Back Squat work the same main muscle.

Wall Sit

Slide down a wall until the thighs are parallel and hold the isometric position with the back flat.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Quads
Equipment: Bodyweight
Movement: Legs

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

In our free programs

Baseline Assessment: Week 1 · Session 2 · Lower baseline + conditioningBASELINE — seconds. Thighs parallel, hold to form failure, capped at 60s.1×60 @ BW

Alternatives

Other exercises for the quads, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Wall Sit work?: The Wall Sit mainly works the quads.
What equipment do you need for the Wall Sit?: None: it is a bodyweight exercise.
How many sets and reps of the Wall Sit?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Wall Sit?: Backward Sled Drag, Band Squat, Barbell Anderson Squat and Barbell Back Squat work the same main muscle.

Program it for your clients

Coaches add the Wall Sit to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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