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Exercise handout — move better, feel better.
Wall Sit
Isometric leg strengthening against wall. Builds quad and glute endurance with supported spine position.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- wall
Dosage
3
Sets
30 sec
Reps / Time
45 sec
Rest
20-60 sec holds
Tempo
Step-by-Step Guide
Set up
- Stand with back against wall
- Feet about 2 feet from wall
- Feet hip-width apart
No image for this step. Follow the written instruction.
Step 1 of 4
Slide down wall until thighs are parallel to floor
No image for this step. Follow the written instruction.
Step 2 of 4
Keep back flat against wall
No image for this step. Follow the written instruction.
Step 3 of 4
Hold position for prescribed time
No image for this step. Follow the written instruction.
Step 4 of 4
Slide back up to stand
Breathing
- Breathe normally throughout hold
- Don't hold breath
Form Cues
- Thighs parallel to floor
- Back stays flat on wall
- Weight in heels
- Don't hold breath
Common Mistakes to Avoid
- Not going deep enough
- Back coming off wall
- Knees going past toes
- Holding breath
Safety Information
Don't push through significant knee pain.
Progressions
Longer holds, single leg variation
Regressions
Higher position, shorter holds
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.