Wall Sit

Setup

- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.

- For Wall Sit, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Place the back against the wall, step the feet forward and choose a depth where the knees follow the toes and heels stay down.

Execution

- Press the whole back gently into the wall, keep even pressure through both feet and hold the chosen depth while breathing.

Range, tempo and breathing

- Hold 3 × 20–60 seconds without position drift. End the set when alignment changes.

- Keep breathing continuously behind a steady brace. Do not hold the breath to extend the timer.

Common mistakes and prevention

- Do not rest the hands on the thighs, let the knees fall inward or stay after the hips slide. Sit higher or shorten the hold.

Regression and progression

- Shorten the hold, reduce the lever or use more support while keeping the same position.

- Add a few seconds only after the full set stays steady; then use a slightly longer lever.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.