Legs · Bodyweight
Narrow Stance Wall Sit
How to do the narrow stance 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
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Stand with your back against a wall and your feet close together, about a foot from the base. Slide down until your hips and knees are at 90 degrees, as if sitting in an invisible chair, with your knees stacked over your ankles. Hold this position, keeping your back pressed to the wall and your core braced.
- 1Your quads burning hard from the narrow foot position
- 2Your back flat against the wall and your core engaged
- 3Even weight through both feet, knees held together
Common mistakes
- Pushing down on your thighs with your hands
- Letting your knees splay apart or cave in
- Sliding up out of the 90-degree position
Muscles worked
The narrow stance wall sit mainly works the quads, with the glutes, hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesSupport
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- Lower AbsMinor
- AdductorsMinor
Kovo programs the narrow stance 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.