Wall Sit

Teaching points

• Stand with your back up against a wall
  
  
• Your feet should be shoulder width apart and toes pointing straight forwards
  
  
• Take your feet approximately 1-2 feet away from the wall
  
  
• Bend you knees and slide your back down the wall
  
  
• Do not let your knees move in front of your toes
  
  
• Do not squat deeper than a 90 degree (right angle) at the knee
  
  
• Start with shallow squats and increase gradually
  
  
• Hold for up to one minute
  
  
• Return to the starting position

Variations & progressions

• Use a dumbbell in each hand to add weight

Muscles worked

• Gluteus medius
  
  
• Gluteus minimus
  
  
• Rectus femoris
  
  
• Vastus medialis
  
  
• Vastus intermedius
  
  
• Vastus lateralis
  
  
• Iliopsoas
  
  
• Gluteus maximus

Alternative exercises

• Single leg ball squat
  
  
• Heel drops
  
  
• Squat

Related injuries

• Iliotibial band friction syndrome
  
  
• Patellofemoral pain syndrome