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Challenge · 2025

#86: 100 Wall Sits (One Minute Each)

Hold the line literally. This RB100 Challenge calls for 100 wall sits, one minute each, across the month. Legs, lungs, and mindset will all be tested.

By Editorial Team · · Updated

Athlete holding a deep wall sit against a concrete wall, thighs parallel to the ground, hands off legs

If there’s one isometric hold that never seems to get easier it’s the wall sit. Static strength in its rawest form, the wall sit builds quad endurance, glute control, postural strength, and a serious dose of mental resilience.

The RB100 Wall Sit Challenge invites you to complete 100 wall sits over time typically broken into 1-minute rounds but you can also scale as needed.

It’s low-impact, deceptively intense, and accessible anywhere: no gym, no excuses.

“Time under tension builds strength but time under tension without movement builds grit.” — RB100.Fitness

Challenge Format

  • Target: 100 total minutes of wall sits
  • Structure: 1-minute wall sits × 100, or alternate with 30s or 45s if needed
  • Position Standards: Back flat against wall
  • Knees at 90°
  • Feet hip-width apart
  • Hands off thighs

Suggested Training Options:

  • 10 × 1-minute sits per session
  • 5 × 2-minute sits per workout
  • EMOM wall sits with 30s work / 30s rest
  • Spread over 10 sessions or completed as part of warm-ups

Track progress with time, sets, and total volume in the RB100 Tracker.

Close-up of quads and knees during deep wall sit hold, strong lighting on muscle definition
Close-up of quads and knees during deep wall sit hold, strong lighting on muscle definition

Why It Works

Wall sits isolate the quads, glutes, and calves while also training:

  • Postural strength (erectors, abs)
  • Isometric endurance
  • Breath control under muscular fatigue

They’re also shown to be effective in lowering blood pressure when performed regularly [British Journal of Sports Medicine, 2023].

Bonus? They reveal muscular imbalances and mental thresholds fast.

Scaling & Progressions

  • Beginners: 30s × 10
  • Intermediate: 1-minute × 10
  • Advanced: 2-minute wall sits or add weight (plate on thighs)
  • Add pulses or slow calf raises during hold
  • Superset with #62: Weighted Step-Ups
  • Finish after #9: Walking Lunges for a full-leg flush

Technique Tips

  • Keep full foot contact with the ground
  • Engage glutes to avoid collapsing knees inward
  • Don’t support weight with hands
  • Keep spine long and core braced
  • Breathe through the discomfort long exhale calms the nervous system

Recovery & Mobility

Quads and glutes will feel lit up. Finish with:

Learn More

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