Wall Sit

Muscles worked by the Wall Sit

Primary

GlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

HamstringsHamstring Muscles

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Wall Sit

1. Stand with back against a wall.
2. Slide down until thighs are parallel to the floor.
3. Hold the position.
4. Stand back up when done.

Form tips

• Keep knees at 90 degrees.
• Press your back flat against the wall.

At a glance

Wall Sit in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Back Squat
• Bodyweight Squat
• Box Squat
• Bulgarian Split Squat
• Dumbbell Front Squat
• Dumbbell Split Squat
• Front Squat
• Goblet Squat

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "wall-sit",
  "name_en": "Wall Sit",
  "name_de": "Wandsitzen",
  "name_es": "Sentadilla en Pared",
  "description_en": "A static isometric exercise holding a squat position against a wall to build quad endurance.",
  "description_de": "Eine statische isometrische Übung in der Kniebeugeposition an einer Wand zum Aufbau der Quadrizeps-Ausdauer.",
  "description_es": "Un ejercicio isométrico estático que consiste en mantener la posición de sentadilla contra una pared para desarrollar la resistencia de los cuádriceps.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "beginner",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "hamstrings"
  ],
  "goals": [
    "endurance",
    "strength"
  ],
  "tags": [
    "leg_day",
    "lower_back_safe",
    "shoulder_safe",
    "no_axial_load",
    "knee_safe"
  ],
  "variation_group": "squat",
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Stand with back against a wall.",
    "Slide down until thighs are parallel to the floor.",
    "Hold the position.",
    "Stand back up when done."
  ],
  "instructions_de": [
    "Stehe mit dem Rücken gegen eine Wand.",
    "Rutsche herunter, bis die Oberschenkel parallel zum Boden sind.",
    "Halte die Position.",
    "Stehe auf, wenn du fertig bist."
  ],
  "instructions_es": [
    "Párate con la espalda contra una pared.",
    "Deslízate hacia abajo hasta que los muslos estén paralelos al suelo.",
    "Mantén la posición.",
    "Vuelve a ponerte de pie cuando termines."
  ],
  "tips_en": [
    "Keep knees at 90 degrees.",
    "Press your back flat against the wall."
  ],
  "tips_de": [
    "Halte die Knie im 90-Grad-Winkel.",
    "Drücke den Rücken flach gegen die Wand."
  ],
  "tips_es": [
    "Mantén las rodillas a 90 grados.",
    "Presiona la espalda plana contra la pared."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/wall-sit-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "wall-sit");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.