Legs · Bodyweight
Alternate Single Leg Sit Wall
How to do the alternate single leg sit wall, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Sit against a wall with your knees bent at 90 degrees in a wall-sit position. Extend one leg straight out so all your weight is on the standing leg, hold briefly, then switch legs. Keep your back flat against the wall and your hips level throughout.
- 1The supporting-leg quad burning as it carries your full weight
- 2Your back pinned flat to the wall and hips level
- 3A controlled switch without letting your hips drop
Common mistakes
- Letting the support knee cave inward
- Sliding your hips up above knee height
- Rushing the leg switches and losing the 90-degree angle
Muscles worked
The alternate single leg sit wall mainly works the quads, with the lower abs, glutes, hamstrings, adductors, and hip flexors assisting.
- QuadsPrimary
- Lower AbsSupport
- GlutesSupport
- HamstringsSupport
- AdductorsSupport
- Hip FlexorsSupport
- Upper AbsMinor
- ObliquesMinor
- CalvesMinor
Kovo programs the alternate single leg sit wall for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.