Weighted Wall Sit
Isometric lower body exercise against a wall with added weight that targets quadriceps, glutes, and hamstrings to build muscular endurance, stability, and strength; low-impact and joint-friendly.
About Exercise
Equipment
Plates
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Adductors, Abs, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
6/10Adductors
4/10Abs
3/10Lower Back
3/10Programming
Typical Rep Range
1-3 reps
Rest Between Sets
60-120 seconds • Allow recovery between holds
How to Perform
Stand with your back flat against a sturdy wall, feet hip-width apart and about two steps forward. Slide down until thighs are parallel to the ground at 90-degree angles at hips and knees, then place weight plate on thighs.
- Position feet hip-width, two steps from wall.
- Slide back down wall, bending knees to 90 degrees.
- Ensure knees align over ankles.
- Place weight securely on thighs.
- Engage core and push through heels.
- Hold position steadily.
- Slide up to stand when finished.
Coaching Tips
Form Cues
- Back flat against wall
- Knees over ankles
- Core engaged tight
- Weight on heels
- Shoulders relaxed
- Gaze forward level
Breathing
Breathe steadily and deeply throughout the hold, bracing your core on each exhale.
Tempo
2-30-2
Range of Motion
Lower until thighs parallel to floor and shins vertical, maintaining 90-degree knee and hip angles; hold without shifting.
Safety
Safety Notes
- Avoid if acute knee or back pain present
- Use wall for full support
- Progress weight and time gradually
- Consult professional for pre-existing conditions
- Keep neutral spine throughout
- Stop if discomfort in joints occurs
Spotting
No spotting required; exercise is self-supported against wall with controlled exit.
Common Mistakes
- Knees past toes
- Rounding lower back
- Leaning on hands
- Shallow hold angle
- Tensing shoulders
- Uneven weight distribution
When to Avoid
- Acute knee injuries
- Lower back pain
- Hip impingement
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion to 90 degrees
Build Up First
- Basic squatting form
- Core stability awareness
Also known as
Weighted Wall Squat, Isometric Weighted Squat Hold
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