Legs · Dumbbell
Dumbbell Banded Wall Sit
How to do the dumbbell banded wall sit, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Press your back flat against a wall and slide down until your hips and knees are bent to 90 degrees, holding a dumbbell on your lap and a loop band around your knees. Hold the seated position, pushing your knees outward against the band the whole time.
- 1Quads and glutes burning as you hold the seated position
- 2Knees pressing outward against the band
- 3Back flat against the wall with even weight in both feet
Common mistakes
- Letting the knees cave inward against the band
- Resting hands or the dumbbell to take load off the thighs
- Sliding higher than 90 degrees to make it easier
Muscles worked
The dumbbell banded wall sit mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- ForearmsMinor
- Lower AbsMinor
- External RotatorsMinor
- AdductorsMinor
Kovo programs the dumbbell banded wall sit 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.