Exercise Facts
| Movement Pattern | Isometric, Squat |
|---|---|
| Muscle Group | Core, Glutes, Quads |
| Equipment | Bodyweight |
| Environment | Gym, Home |
| Skill Level | Beginner, Intermediate |
| Series | Functional Stability Series |
Overview
The Wall Sit is a simple yet brutally effective isometric exercise that targets the quads, glutes, and core. It involves holding a seated position against a wall without support, building endurance and mental toughness.
To perform, stand with your back against a wall and slide down until knees are at 90 degrees. Keep your feet flat, shoulders back, and core engaged. Hold for time while maintaining steady breathing.
This exercise builds muscular endurance in the lower body, improves posture, and challenges mental resilience. It’s excellent for athletes who need stability under fatigue, such as runners, skiers, and HYROX competitors.
Common mistakes include setting knees past toes or dropping too low. Adjust foot position to keep the knees above the ankles. To increase difficulty, add a weight plate or extend the arms.
In RB100 programming, aim for a 100-second wall sit challenge to test pure leg endurance and focus.
Setup (Steps)
Back flat against wall, knees at 90°.
Execution (Steps)
Hold position for time.
Coaching Cues
"Brace core. Heels down. Stay calm.”
Common Faults & Fixes
Knees past toes → move feet forward.
Programming Ideas
3×45s holds; 100-second challenge.
Variations
Weighted wall sit, alternating leg lift.
Regressions
Shorter holds, higher angle.
Standards & Competition Notes
Thighs parallel, back flat.
Safety Notes
Avoid bouncing; control entry and exit.
