Calisthenics
Beginner week

Wall sit

  • Thighs
  • Glutes

Sit against a wall with no chair, and hold.

Wall sit: back against a wall with knees bent as if sitting, arms held forward.
Illustration © DAREBEE (CC BY-NC-ND 4.0)

How to do it

  1. Stand with your back against a wall and your feet about a step away from it.
  2. Slide down until your knees are bent, as if sitting on a chair.
  3. Keep your back flat on the wall and your knees over your ankles.
  4. Hold, then slide back up.

Common mistakes

  • Knees going past your toes. Move your feet further from the wall.
  • Resting your hands on your thighs. Keep them off, or hold them out in front.
  • Holding your breath. Breathe steadily.

Easier or harder

Easier

Sit higher, with your knees less bent.

Harder

Sit lower, with your thighs level with the floor, and hold longer.

In the plan

Beginner
Intermediate
Beginner week