How to do the Wall Sit
Step by step
- Stand with your back flat against a wall and feet about two steps out in front.
- Slide down the wall until your thighs are parallel to the floor.
- Keep your knees stacked over your ankles, not caving inward.
- Press your back into the wall and breathe steadily.
- Hold the position, then slide back up when you are done.
The thing people get wrong
Get your thighs to parallel with knees over ankles - drifting too shallow makes it easy, too deep strains the knees.
Coaching cue
Press your whole back into the wall and keep your weight in your heels, not your toes.
Make it easier or harder
- Easier: Hold higher up the wall with less knee bend, for less time.
- Harder: Sit an inch lower or hold for more time.
Muscles worked
- Primary: Quads, Glutes
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.