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Wall Sit exercise guide showing 4 movement steps
Wall Sit exercise guide showing 4 movement steps
Quadriceps4 steps•6s movement guide

Wall Sit exercise image and instructions

See how to do Wall Sit in a clear 4-step exercise image with concise instructions. Focus: rectus femoris and vastus lateralis.

#bilateral#bodyweight#glutes#hamstrings#isolation#quadriceps#rectusfemoris#standingwithastablestance#timed#vastuslateralis
Read the detailed Wall Sit tutorial →

Short instructions

How to do Wall Sit

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set the starting position

    Place the back flat against a wall, step the feet forward about one to two foot lengths, and align feet and knees hip-width apart.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Lower under control

    Slide down the wall until reaching a comfortable squat depth, keeping the knees tracking over the feet and pressure through the whole foot.

    Breathing: Inhale through the controlled return.

  3. 3

    Control the end position

    Hold the position with the back supported, abdomen braced, and continuous breathing; avoid pressing the hands into the thighs.

    Breathing: Breathe steadily; do not hold your breath.

  4. 4

    Drive back to the finish

    Press through the feet and slide up the wall under control until standing, then step the feet back in.

    Breathing: Exhale through the effort.

Setup and safety note: Use the declared Wall Sit setup, maintain controlled joint alignment, and stop if the movement causes pain.

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