Sit squat on wall

Exercise overview

Primary muscle group: Legs

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Duration

Average duration per set*: 0:00:40 (h:mm:ss)

Description: Stand with your back against a wall, feet hip-width apart, and positioned 1-2 feet in front of you. Engage your core muscles. Lower your torso until your legs form a 90-degree angle, keeping your back, glutes, and head against the wall. Keep your arms at your sides or extend them forward for balance. Hold this position for the desired time, maintaining engagement in your core and glutes. To finish, push through your heels to stand up.

Exercise ID: 00448

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Proper Alignment: Ensure that your back is flat against the wall and your feet are firmly planted about two feet in front of you, hip-width apart. Your knees should be at a 90-degree angle.
Engage Your Core: Keep your abdominal muscles tight to help protect your lower back and maintain proper posture.
Maintain Continuous Breathing: Avoid holding your breath. Instead, breathe deeply and steadily throughout the exercise.
Weight Distribution: Ensure your weight is distributed evenly across your heels rather than the balls of your feet. This will prevent unnecessary strain on your knees.
Use a Timer: Start with shorter durations, such as 20-30 seconds, and gradually increase the time as your strength and endurance improve.
Add Variations: To increase difficulty, try holding a weight, lifting one leg off the ground, or performing bicep curls with dumbbells while maintaining the squat position.
Stay Mindful of Form: Regularly check your form in a mirror to ensure your back remains straight, and your knees are not going beyond your toes.
Incorporate into Routine: Use wall sit squats as a part of your warm-up or cool-down sessions. They can also be integrated into circuit training for added variety.
Focus on Gradual Progression: Don’t push too hard too soon. Gradually increase your squatting duration and intensity to safely build strength and endurance.
Stretch Afterward: Stretch your quadriceps and hamstrings after finishing your wall sit squats to aid in muscle recovery and prevent stiffness.

Exercise overview

Exercise tips and tricks

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