Legs · Bodyweight
Wall Sit From Deficit
How to do the wall sit from deficit, 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
Stand with your back against a wall and your feet planted on a low platform or raised step out in front of you. Slide down the wall until your knees bend past 90 degrees into a deeper seated position, knees tracking over your toes. Hold there, keeping your back pressed to the wall and your core braced.
- 1A deeper quad burn from sinking below 90 degrees
- 2Your back flat against the wall and your core engaged
- 3Even weight through both feet on the platform
Common mistakes
- Pushing down on your thighs with your hands
- Letting your knees cave inward
- Sliding up to escape the deeper angle
Muscles worked
The wall sit from deficit mainly works the quads, glutes, and hamstrings, with the lower back and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsPrimary
- Lower BackSupport
- CalvesSupport
- Lower AbsMinor
- AdductorsMinor
Kovo programs the wall sit from deficit 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.