How to Do Wall Sit Bodyweight

Wall Sit Bodyweight is a quads exercise using bodyweight, listed as advanced in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Bodyweight

Difficulty

Advanced

01 / Move with control

How to perform

How to do Wall Sit Bodyweight

  1. 01Stand with your back against a flat wall with feet hip-width apart and 18 to 24 inches away from the base.
  2. 02Slide your back down the wall until the thighs are parallel to the floor and the knees are at a 90-degree angle.
  3. 03Press the entire spine and shoulders firmly against the wall while keeping your arms at your sides or on your chest.
  4. 04Maintain a forceful contraction in the quads and glutes while breathing into the diaphragm for the duration of the set.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Wall Sit Bodyweight

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Drive the heels hard into the floor and tension the hamstrings to prevent the lower back from arching away from the wall.

Same coaching engine used inside the A90 app

05 / FAQ

Wall Sit Bodyweight questions

What muscles does Wall Sit Bodyweight work?

Wall Sit Bodyweight is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Wall Sit Bodyweight correctly?

Stand with your back against a flat wall with feet hip-width apart and 18 to 24 inches away from the base. Slide your back down the wall until the thighs are parallel to the floor and the knees are at a 90-degree angle. Press the entire spine and shoulders firmly against the wall while keeping your arms at your sides or on your chest. Maintain a forceful contraction in the quads and glutes while breathing into the diaphragm for the duration of the set.

What is the A90 coach tip for Wall Sit Bodyweight?

Drive the heels hard into the floor and tension the hamstrings to prevent the lower back from arching away from the wall.

Is Wall Sit Bodyweight suitable for beginners?

Wall Sit Bodyweight is rated advanced in the A90 Training Club catalogue.

Do you need equipment for Wall Sit Bodyweight?

No. Wall Sit Bodyweight is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes wall sit bodyweight into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime