Legs · Bodyweight
Wall Sit
How to do the wall sit, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand with your back against a wall and your feet about two feet away from it. Slide your back down the wall until your hips and knees are at 90° angles, as if sitting in an invisible chair. Keep your heels on the ground and your knees over your ankles. Hold this seated position for the desired time, keeping your core engaged and your back pressed against the wall.
- 1Hold your thighs parallel to the ground and feel your quads burn
- 2Keep your back flat against the wall and your core engaged
- 3Maintain even weight distribution through both feet
Common mistakes
- Don't push down on your thighs with your hands
- Avoid letting your knees cave inward
- Don't slide or move around, stay still and hold
Muscles worked
The wall sit mainly works the glutes, quads, and hamstrings, with the lower back and calves assisting.
- GlutesPrimary
- QuadsPrimary
- HamstringsPrimary
- Lower BackSupport
- CalvesSupport
Kovo programs the 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 glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed April 2026.