Wall Sit: An Isometric Exercise for Your Thighs and Glutes
Movement card
| Body area | Legs and ankles |
|---|---|
| Also called | wall sits |
| Works | Thighs, Glutes, Legs |
| Type | Strength |
| Position | Wall |
| Hold | 15 to 60 seconds |
| Reps | 3 to 5 |
| Sets | 1 |
| Sides | Both sides together |
| How often | Once or twice a day during a break. |
| Equipment | Wall |
| Office visibility | Medium |
The wall sit is a strength exercise where you hold a seated position with your back flat against a wall. Your legs support your body weight, with your thighs parallel to the floor as if you are sitting in an invisible chair.
People who spend long periods sitting at a desk can use this movement to activate and strengthen their leg and glute muscles during a break from work.
What the wall sit works
The wall sit primarily works the muscles in your thighs and glutes. It engages your leg muscles to build strength and endurance after you have been sitting for a while.
How to do it
Starting position: Stand with your back flat against a wall, feet shoulder-width apart and about two feet away from the wall.
- Lean your back flat against the wall.
- Slide down the wall until your thighs are parallel to the floor, as if sitting in a chair.
- Make sure your knees are directly above your ankles, not past your toes.
- Keep your back, shoulders, and head pressed firmly against the wall.
- Engage your core muscles and hold the position.
- To finish, slowly and carefully slide back up the wall to the starting position.
What you should feel
When holding a wall sit, you should feel your thigh and glute muscles working and becoming tired. You should not feel any sharp pain in your knees or back. If you do, slowly slide back up the wall to stop.
Common mistakes
- Letting your knees travel past your toes.
- Not keeping your back flat against the wall.
- Sliding down so your hips are lower than your knees.
- Holding your breath.
Make it easier or harder
- Easier: Do not slide down as far; bend your knees to a 45-degree angle instead of 90.
- Easier: Hold the position for a shorter time.
- Harder: Hold the position for a longer time.
Fitting it into a desk day
A wall sit is a quiet exercise that fits well into a work break. Since it has medium visibility, find an empty wall space in a conference room or a less busy hallway. You can hold the position while on a phone call or between tasks.
Quick questions
How long should I hold a wall sit?
Hold the position for 15 to 60 seconds. If you are new to the exercise, you can start with a shorter time and gradually hold it for longer as you get stronger.
How can I make a wall sit easier?
To make the movement easier, do not slide down as far. Bending your knees to a 45-degree angle instead of a 90-degree angle will be less challenging.
Where should my knees be during a wall sit?
Make sure your knees are directly above your ankles. A common mistake is letting your knees travel past your toes, which can add stress to the joint.
When to see a doctor or physio
Pay attention to what your body is telling you during this movement. Stop immediately and check with a doctor or physical therapist if you experience certain symptoms.
- Sharp, shooting, or radiating pain in your knees, hips, or back.
- Feeling dizzy or lightheaded.
Skip it or ask first if:
- You have a recent or current knee, hip, or ankle injury.
- You have significant back pain.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.