Get Your 6 Week Arm Shaping Program!
Say bye bye to your batwings
Click here to find out more

How To Do The Wall Sit Exercise

The wall sit exercise is a great exercise for strengthening and developing the lower part of the body, mainly the quadriceps (front of the thighs), hamstrings and booty. The exercise itself is relatively easy but will become more challenging the longer you stay in “wall sit” position.

Personally, I use the wall sit exercise to help activate my hips, booty and quadriceps prior to my main leg workout. It’s a great exercise for the lower body and the best thing is, you don’t need any special equipment or a lot of space. All you need is a wall and you’re good to go! 

How to do the wall sit exercise - Starting position

How to do the wall sit exercise - Sit position

Position for the wall sit exercise

Stand with your back flat against the wall. Make sure the backs of your shoulders are flush against the wall and slightly puff out your chest. This will make sure your shoulders are aligned with your lower body. Move your feet 2 to 3 feet from the wall and gently bend at the knees to lower your body. Lower your body until you are just above parallel. Remember to keep your head level and eyes looking straight ahead. This is your starting position.  

Execution of the wall sit exercise

Hold this position for the amount of prescribed time. If you are just starting out, try to aim between 8 and 12 seconds. Once your legs start to burn, use your hands to help, move away from the wall. Repeat as needed.  


Once you are in the squat position, take deep breaths in and out in a controlled fashion.  

Important points for the wall sit exercise

- If you are new to exercise, you may want to aim for 5 to 8 seconds. You may also way to go ¼ of  the way down instead of just below parallel to allow your legs to get used to the position first.

- Keep your hands in your lap or cross them in front of you whichever is more comfortable for you.

- Remember, once you start to feel a burn or your upper thighs start to shake, return to the start position.

Video for the wall sit exercise

The Belly Be Gone Monthly Program is here! Lose between 10 and 15 pounds every month without killing yourself in the gym or starving yourself! Shape and tone your muscles!

Click here to find out how to join the Belly Be Gone Program

Related Exercises:

 The Wall Push Up Exercise

The Knee Push Up Exercise

The Standing Bodyweight Calf Raise Exercise

Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.

Return to Belly Fat Burning Exercises