Quads Strength
Wall Sit
The Wall Sit is a beginner-friendly bodyweight strength exercise that targets the quadriceps. Here's how to do it right — and what to stop doing.
Primary musclesQuads
Secondary muscles—
EquipmentBodyweight
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Wall Sit
- Stand with your back flat against a smooth wall and your feet about two feet out from the wall.
- Slide down the wall by bending the knees until your thighs are parallel to the floor.
- Set your feet roughly shoulder-width apart with your knees stacked over your ankles.
- Press your lower back firmly into the wall and rest your arms relaxed at your sides or out in front.
- Hold the position with steady breathing as the quads burn, keeping the knees in line with the toes.
- Stay in the hold for 30 to 60 seconds, then slowly slide back up the wall to stand.
02 The payoff
Why it earns its spot
- Builds quad endurance and isometric strength with no equipment.
- Reinforces a strong knee-over-ankle position under sustained load.
- Trains mental grit and breath control under physical fatigue.
03 Don't do this
Common mistakes
- Setting the feet too close to the wall so the knees travel far past the toes, which overloads the joint.
- Letting the lower back peel off the wall as fatigue sets in, which removes the quad isolation.
- Letting the knees cave inward as the hold gets hard, which strains the joint.
- Holding the breath to push through the burn, which spikes blood pressure unnecessarily.
EGON Put it on record
Track it in EGON.
Log every set of the Wall Sit, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
