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Exercise handout — move better, feel better.
Wall Sit (Isometric Squat)
Hold a sitting position against a wall. Builds quad endurance without movement.
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
60 sec
Rest
20-45 sec holds
Tempo
Step-by-Step Guide
Set up
- Stand with back against a wall
- Feet about 2 feet from wall, hip-width apart
- Keep back flat against wall throughout
No image for this step. Follow the written instruction.
Step 1 of 4
Slide down the wall until thighs approach parallel to floor
No image for this step. Follow the written instruction.
Step 2 of 4
Keep knees at about 90 degrees (adjust depth as needed)
No image for this step. Follow the written instruction.
Step 3 of 4
Hold this position for prescribed time
No image for this step. Follow the written instruction.
Step 4 of 4
Slide back up to standing when finished
Breathing
- Breathe steadily throughout
- Don't hold your breath
Form Cues
- Keep back flat against wall
- Weight through heels
- Knees track over toes
- Breathe steadily
Common Mistakes to Avoid
- Going too deep too soon
- Letting knees cave inward
- Holding breath
- Knees going past toes (adjust foot position)
Safety Information
If front knee pain, use shallower position. May not suit severe patellofemoral flare.
Progressions
Deeper position, longer holds, add weight on thighs
Regressions
Shallower depth, 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.