How to do a Wall Sit
- Stand with your back flat against a sturdy wall.
- Walk your feet out about two feet, hip-width apart.
- Slide down until your hips, knees, and ankles bend to 90 degrees.
- Keep your knees over your ankles and back pressed to the wall.
- Brace your core and hold, breathing steadily.
- Push back up the wall to finish.
Keep in mind
- Slide down until your thighs are parallel and your knees sit over your ankles.
- Press your whole back flat against the wall.
- Keep the weight through your heels with both feet flat.
- Let your shoulders relax — this is a hold, not a strain.
Common mistakes
- Knees drifting past the toes — walk your feet further from the wall.
- Holding your breath — breathe steadily the whole time.
- Sliding gradually higher as it burns — pick a mark on the wall and stay on it.
Breathing
Breathe steadily and evenly throughout; never hold your breath.
Take care
An isometric hold raises blood pressure more than a moving exercise — keep breathing, and cut it short if you feel light-headed.
Easier and harder
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