Wall sit

Squat & lunge · A wall

Quick cues

Thighs parallel
Back flat on the wall

Find a video demo (a YouTube search)

Muscles worked

Primary: Quads
Secondary: Glutes, Inner thighs

Primary: what the exercise is chosen to train. Secondary: the muscles that help or hold you steady.

How to do it

Stand with your back against a wall, feet about half a metre out in front.
Slide down until the thighs are parallel to the floor and the knees are over the ankles.
Press the whole back flat to the wall and hold, breathing steadily.
Slide back up to finish.

Common mistakes

Knees forward of the toes — walk the feet out further.
Hands pushing on the thighs — keep them off; cross the arms or let them hang.
Holding the breath — breathe slowly through the hold.

Swap it for

Also trains your quads

Skip this with a knee, ankle or hip injury unless a professional has cleared it. General fitness guidance, not medical advice — stop if anything hurts.

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