Wall Sits: The Lower body fitness Mantra


Wall sit is a simple exercise which can be done to tone your thighs, strengthen your legs, and lose belly fat.

This exercise can be easily done at your home as it requires nothing but a wall. It is done by many athletes around the world to strengthen their quadriceps muscles.


If you are suffering from lower back pain, doing the squats might prove to be difficult for you. In this scenario, wall sits, or static squats will help you strengthen your legs, more specifically, your quadricep muscles without putting a strain on your back. Wall sit can be done by placing your back against the wall and bending your knees until they form right angles with your hips. You should hold this position as long as possible. However, people suffering from knee problems should avoid doing this exercise because the excess load on the knees could aggravate their existing injury.

Variations from existing exercises

Wall sit can be categorized under free-hand lower body exercises.

Though wall sit does not fall under the category of Yoga, there is an asana called Utkatasana, which closely resembles wall sit. The two differ in the aspect that in Utkatasana, there is no wall support involved, and the hands are raised above the head.

How to do wall sits

Wall sits does not require any prior preparation as such. It also does not require any special equipment and can be done at home.

The step-by-step guide to doing the exercise correctly is as follows:

1. You should stand with your feet at a distance of about two feet from the wall. Your feet should be shoulder’s width apart.

2. You should then lean against the wall in such a way that your back is flat against the wall. 

3. Then, slowly slide your back down the wall until your knees are in straight alignment with your ankles. At this position, your knees will be making a right angle with your hips. 

4. You should make sure that your weight is evenly distributed on both your feet as unequal weight distribution may lead to injuries. You should also make sure that your torso stays upright against the wall and your abdominal muscles are sucked in.

5. This position should be held as long as possible. With practice, the time will gradually increase, and so will your quadriceps’ strength. 

6. If the exercise is done correctly, you would feel a stinging sensation in your quadriceps muscles. However, if you feel any pain around your knees, you should immediately stop doing the exercise.

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Benefits of wall sit

Wall sits increase lower body strength, especially the strength of the quadriceps, glutes, and hamstrings. In sports like fencing, skiing which require strong quadriceps, wall sits are regarded as a primary strengthening exercise. The exercise can also be used to measure the endurance of the lower body. Wall sits reduce belly fat and also helps you get toned legs and thighs.

Variations of wall sit

Though wall sit in its standard form has numerous benefits to the body, it can be supplemented with simultaneous exercises to add to its existing benefits. Some of these variations are:

1.     Wall sit with bicep curl: First, you should do the standard wall sit. After you have taken up the pose, raise your arms at shoulder level and stretch them so that they are parallel to the ground. Then curl your palms and contract your biceps. Repeat the contraction slowly for maximum result.

2.     Single-leg wall sits: This is an advanced form of wall sit. Instead of resting your body weight on two legs, you rest it on one leg. The other leg is raised in front of you and stretched parallel to the ground.