Wall Sit March
Hold a wall-sit and lift one foot at a time to add an isometric-plus-dynamic quad challenge.
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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.
Alternatives
Other exercises for the quads, for when the bodyweight is taken or you want a change.
Questions
- What muscles does the Wall Sit March work?
- The Wall Sit March mainly works the quads.
- What equipment do you need for the Wall Sit March?
- None: it is a bodyweight exercise.
- How many sets and reps of the Wall Sit March?
- 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 March?
- 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 March to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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