Do it while watching TV and the time goes by without you noticing.
Normal, steady breaths. This one makes people clench and hold - if you cannot count out loud, ease up.
Beginner · A wall
Move up when wall sit stops being a challenge.
It loads the quadriceps in one long hold rather than in reps. Because nothing moves, it is one of the gentlest ways to work legs hard - useful if squats bother your knees.
Thighs parallel to the floor, knees at right angles, back flat on the wall. Higher is easier and a perfectly good starting point.
Shaking near the end of a hold is normal - the muscle is fatiguing. Shaking at ten seconds means the position is too low for now. Stop when your form goes, not when the timer says.
Which day to do Wall Sit, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.
Build My Free PlanThe single most important leg exercise. Done properly it strengthens your knees rather than wearing them out.
One leg at a time - which also shows you exactly how uneven your two legs are.
Add a jump to your squat and you build power while burning far more calories.
Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.
Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.
More about where these numbers come from is on the about page.
