The wall-sit is a static contraction exercise, and an excellent way to target the thighs.  It is easy and can be done just about anywhere by following the simple instructions below.

A quick word of warning though – do not attempt this exercise if you have high blood pressure and, as always, please consult your physician if you’re starting an exercise program for the first time.

How to do a Wall Sit

Step 1 

Begin by selecting a wall that is strong enough to support your weight. Ensure that you are on a non-slip surface.

Step 2

With your feet hip-width apart and at least two feet from the wall, lean against the wall with your upper and lower-back.

Step 3

Slowly bring your hips down and bend your knees until you can feel a mild effort in your thigh muscles.

Step 4

Pause, keep your abdominals tight, remember to breathe and slowly continue to bring your body down until you feel enough challenge or until your thighs are parallel with the floor.

Step 5

Aim to hold this position for at least 20 seconds.

Step 6

Stand up and gently shake out your legs. If performed daily and with a realistic plan it’s possible for most people to hold a wall sit for 5 minutes or more.


Make it easier: Raise yourself a little higher on the wall so your knees are not at a full 90 degree angle.

Make it harder: Extend one leg for a single-legged wall sit, or hold a weight in both hands either above your head or at chest height.

Additional Progressions

Repeat 1-3 times with at least one minute rest periods in between.

See below for our instructional video on how to do a wall sit.

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Updated on July 6, 2022.