Wall Sit
The Wall Sit is a bodyweight exercise that primarily targets the quads. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Wall Sit
- 1Stand with your back against a wall, feet about a step away from the wall and roughly hip-width apart, with your toes pointing straight ahead or slightly out. Lean your whole back into the wall so your weight feels evenly spread through your feet.
- 2Slide your back down the wall until your knees are bent about 90 degrees and your thighs are roughly parallel to the floor, then hold this position while keeping your chest up and your knees in line with your toes. Breathe steadily in through your nose and out through your mouth as you hold, and push through your heels to stand back up when you’re done.
Coach tips
- Keep your knees stacked over your ankles, not pushed far past your toes, to protect your knees.
- Press your lower back gently into the wall and keep your chest lifted so you don’t slump forward.
- Don’t hold your breath—use slow, steady breathing to help you stay relaxed and hold the position longer.
Train quads smarter
One rep, one set. Hypro turns the Wall Sit into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Wall Sit weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much quads you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Wall Sit fits right into proven hypertrophy and strength templates.
