Wall Sit

Description

Wall Sit is an isometric exercise that strengthens your quads, glutes, and core while improving endurance and stability.

The AntiSumax technique emphasizes silent, controlled execution for maximum engagement without noise.

Muscles Worked

  • Quadriceps (primary)
  • Glutes
  • Hamstrings
  • Core stabilizers

AntiSumax Technique

  1. Stand with your back against a wall, feet shoulder-width apart
  2. Slide down into a 90-degree squat position
  3. Keep your back flat against the wall and core engaged
  4. Hold the position quietly for the target time
  5. Push through your heels to return to standing

Video Demonstration

Progression Tips

Beginner

Hold 10–20 seconds, 2–3 sets.

Intermediate

Hold 30–45 seconds, 3–4 sets.

Advanced

Hold 60+ seconds, add ankle weights or small pulses, 4–5 sets.