How to do Wall Sit
StandingHoldIntermediate
Wall Sit is a standing stretch for your calves, hamstrings and quadriceps.
Step by step
- 1Stand with your back against a wall, feet shoulder-width apart.
- 2Step your feet forward until they are an arm's length from the wall.
- 3Slide down until your thighs are parallel to the floor.
- 4Extend your arms straight in front of you and hold the position.
What you should feel
Keep your breath slow… even as your legs work.
Form tips
- Keep your head and back flat against the wall. Ensure your knees are aligned with your toes. Distribute your weight in your heels.
- Let your shoulders soften against the wall.
- Feel the warmth in the fronts of your thighs.
Make it easier
If your knees are sensitive, stay higher up the wall.
Coming out of it
Slowly press up the wall… and come back to standing.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Wall Sit with a coach
In BendEase, a voice coach talks you into Wall Sit, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your calves and hamstrings.
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