How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the wall sit in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Wall Sit: how to do it and muscles worked

The wall sit mainly works your quadriceps. You need bodyweight (no equipment).

Muscles worked

Main

Quadriceps

How to do the wall sit

1
Stand with your back against a wall and feet shoulder-width apart, about two feet from the wall. Slide down until your thighs are parallel to the floor and your knees are at 90 degrees.
2
Hold that position with your back flat against the wall and your knees over your ankles. Rest your hands on your thighs or cross them in front of you.
3
Hold for 30 to 60 seconds, breathing steadily. Slide back up the wall slowly when your legs tire.

Form tip: Do not press on your knees with your hands; keep your back against the wall and come up if you feel sharp knee pain.

Common questions

Which muscles does the wall sit work?: The wall sit mainly works your quadriceps.
What equipment do I need for the wall sit?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the wall sit in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.