Strength

Wall Sit

by Jace

A quiet isometric that lets the legs work hard while the rest of you stays still.

How to do it

  1. Slide down a wall until your knees are about 90 degrees, knees over the ankles.
  2. Keep your back flat on the wall and the weight in the whole foot.
  3. Breathe steadily through the hold — do not hold your breath.
  4. Stand up before the legs start shaking hard.
Barbell Back SquatQuads · Intermediate · 3 × 8Bodyweight SquatQuads · Beginner · 3 × 15Goblet SquatQuads · Beginner · 3 × 10Leg PressQuads · Beginner · 3 × 12Pistol SquatQuads · Advanced · 3 × 3Deep Squat HoldQuads, Glutes · Intermediate · 2 × 40 s

In these programs

with Jace

Strength at home, no kit

4 wk · 3×/wk · 20 min/day

  • Home
  • No equipment
  • Beginner
with Jace

Quiet cardio at home

3 wk · 3×/wk · 15 min/day

  • Home
  • No equipment
  • Beginner

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Wall Sit — how to do it, muscles worked · Sport AI