knee focus
Wall Sit
Isometric quad and glute strength.
Key cue: Keep your weight in your heels and your knees over your ankles. Keep breathing.
Area
knee
Level
intermediate
Volume
3 × 30s
Goal
fitness
How to do it
- 1Stand with your back against a wall and your feet about a step and a half in front of you, hip-width apart.
- 2Slide down the wall until your knees are bent as far as is comfortable, up to a right angle.
- 3Check that your knees are over your ankles, not past your toes, and your weight is through your heels.
- 4Hold for 30 seconds, breathing steadily. Slide back up and rest before the next set.
Easier and harder versions
- Easier
- Slide down only a quarter of the way and hold for 10 to 15 seconds.
- Harder
- Hold for 45 seconds or longer, or build up to a full right angle at the knees (no lower than that).
Helps with
Commonly used for:
Quad enduranceKnee stabilityLater-stage knee rehab
Part of these condition plans
Where it fits in the step-by-step plans on our condition pages.
Benefits
- Builds endurance in legs
- Strengthens knee stabilizers
- No equipment required
Muscles worked
Strengthening. Strengthens your quadriceps, glutes and calves.
QuadricepsGlutesCalves
Form tips
- Press your lower back flat against the wall and keep your weight in your heels.
- Start with a shallow bend and sink lower over the weeks.
Common mistakes
- Letting your knees drift past your toes or roll inwards.
- Holding your breath.
When to avoid or modify
- Knee pain, especially behind the kneecap, that increases as you hold: come up a little, or stop
- Uncontrolled high blood pressure: avoid long holds and check with your GP first
- Dizziness: stand up slowly and rest
- Recent knee or hip surgery, unless your surgeon or physiotherapist has cleared it
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
The ladder
More for the knees