Quads
Wall Sit
The Wall Sit is a strength exercise with no equipment for your quads. Share of the load in the Zulta muscle model: quads (vastus lateralis) 25%, quads (vastus medialis) 21% and adductors 13%.
Also known as: muurzit, wall squat
How to do it
- Stand with your back flat against a wall and walk the feet about two foot-lengths forward.
- Slide down the wall until the thighs are parallel to the floor and the knees are bent about 90 degrees.
- Place the feet hip-width, knees over the ankles, hands resting on the thighs or at the sides.
- Hold the position for 30 to 60 seconds, breathing slowly and steadily.
- Slide back up the wall to finish.
Tips
- Press the whole back and head into the wall.
- Push through the heels to keep the thighs working.
Common mistakes
- Knees drifting in front of the toes.
- Pushing the hands into the thighs to take the load off.
- Holding the breath during the hold.
Muscles worked by the Wall Sit
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
An isometric hold with the back on a wall. Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
Wall Sit alternatives
Different equipment
Similar exercises
Frequently asked questions
What muscles does the Wall Sit work?
Mainly the quads (vastus lateralis) and quads (vastus medialis). The adductors, gluteus maximus and quads (rectus femoris) assist.
Is the Wall Sit good for beginners?
Yes. The Wall Sit is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Wall Sit?
For example the Belt Squat (March). They train mostly the same muscles, some with different equipment.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
Log your sets in Zulta
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