Health Shelf

Exercise · Legs and glutes

Wall sit

Exercise A to Z

  • Strength

Works: Thighs and glutes.

Add to a routineUsed in 9 timer routines

How to do it

Line drawing of a wall sit: back against a wall, knees bent to a right angle above the ankles.
  1. Stand with your back against a wall and your feet about two foot-lengths out in front, hip-width apart.
  2. Slide down the wall until your knees are bent to about a right angle, with your knees above your ankles.
  3. Keep your back and head against the wall and your weight through your heels.
  4. Hold, breathing steadily, then slide back up.

Watch out for

Knees going past your toes (move your feet further out), and pushing on your thighs with your hands.

Make it easier or harder

  1. 1High wall sit: knees only slightly bent.
  2. 2Halfway wall sit: knees bent about halfway.
  3. 3Wall sit.
  4. 4Wall sit with foot lifts: lift one foot a few centimetres, put it down, then lift the other.

Do the difficulty that suits you.

Exercise from healthshelf.org

More exercises like this

Step-downsThighs, glutes and balance.Reverse lungesThighs, glutes and balance.Glute bridgeGlutes, the backs of your legs and lower back.Jumping lungesLegs, glutes, heart and lungs.

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Safety and disclaimer

The workouts, exercise instructions and effort guide on this page are general information for adults. They are not tailored to you, they are not medical or professional advice, and they may not be suitable for you. They do not replace advice from a professional who knows you. Although exercise can be good for your health, all exercise carries some risk of injury.

Get advice from a doctor, physiotherapist or other qualified health professional before you start if:

  • you have a heart or lung condition, high blood pressure, diabetes or any other long-term condition
  • you have ever had chest pain, fainting or dizziness, with or without exercise
  • you have an injury, a joint or back problem, or pain when you move
  • you are pregnant or have had a baby in the last year
  • you have recently had an operation, or been ill
  • you take medicine that affects your heart rate, blood pressure or balance
  • you are new to exercise, or coming back after a long break
  • a doctor or other professional has told you to limit or avoid exercise
  • you have any other concern about your health

Stop straight away if you get chest pain or tightness, feel faint or dizzy, become unusually short of breath, feel your heart racing or beating irregularly, or feel sharp pain. Call 999, or your local emergency number, if you have chest pain or tightness, or if any of these does not settle quickly with rest.

Start at a level that feels comfortable and build up gradually. Clear the space around you, use a floor that is not slippery, and make sure any chair, step, bench or equipment is sturdy and will not move.

You choose whether to do these exercises and how hard to work, and you do them at your own risk. Read our full Medical Disclaimer.