100-Second Wall Sit Challenge: Hold Your Position

The challenge

Accumulate 100 seconds in a wall sit: five holds of 20 seconds, with 20 seconds of standing rest between holds. Choose a comfortable depth you can maintain. This is a position-control test, not a race to sit lowest.

How to do it

• Warm up with 30 seconds of easy marching, followed by 30 seconds of slow, shallow squats within a comfortable range.
• Stand with your back against the wall. Place your feet roughly hip-width apart and step them forwards.
• Slide down into a shallow squat, keeping your back against the wall and your feet flat. Adjust your feet so your knees sit roughly above your ankles.
• Start the timer once settled. Hold for 20 seconds, breathing continuously and keeping your hands off your thighs.
• Slide back up carefully and rest standing for 20 seconds.
• Repeat until you have completed five 20-second holds: 100 seconds of total holding time. Do not include rests in your score.
• Record your completed seconds, hold depth and number of sets so you can repeat the same version next time.

Scale it

Make it easier by staying higher on the wall or completing ten 10-second holds with 20 seconds of rest between them. Take longer rests if needed. For more demand, sit slightly lower, no deeper than thighs parallel to the floor, while keeping the same five-hold format. If 100 seconds is too much today, record your controlled total and stop there.

Coaching tips

Keep your knees pointing in the same direction as your toes and pressure spread across each foot. Let your arms hang rather than pushing on your thighs. Keep breathing; do not brace by holding your breath. End a hold if your feet slip or you cannot maintain your position. Stop the challenge if you feel joint pain or dizziness.