Weighted Wall Sit

Quads, GlutesWall, weight plate

An isometric wall sit using extra plate weight. Builds quad and glute strength while developing leg endurance.

How to do it

1Press your back flat against a wall with feet shoulder-width apart, stepped forward.

2Slide down until your thighs are parallel to the floor with knees at 90 degrees.

3Rest a weight plate on your thighs near your hips, holding it securely.

4Drive through your entire foot and maintain a flat spine against the wall.

5Hold for the target duration, then carefully stand back up.

Common mistakes

Peeling lower back or shoulders off the wall — shifts load off legs and strains the back.

Knees caving inward — creates hazardous stress on knee joints.

Squatting at an angle sharper than 90 degrees — overloads knee tendons.

Breathing

Breathe smoothly and deeply throughout the hold without holding your breath.

Make it harder or easier

To make it easier, drop the weight plate or stay slightly above parallel.

To make it harder, use a heavier plate or extend your hold time.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.