ExerciseGIF

Exercises / Wall sit

Wall sit GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • QuadricepsMusculus quadriceps femoris
  • GlutesMusculus gluteus maximus
  • HamstringsMusculi ischiocrurales
  • CalvesMusculus triceps surae
Equipment
wall
Level
beginner
Loop
One repetition, 2.5 seconds

Get this animation

Part of the Legs and glutes pack: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the Legs and glutes pack, $49Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/wall-sit \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a wall sit

  1. Position your back flat against a wall with feet about shoulder-width apart.
  2. Walk your feet forward and slide down until knees are bent to 90 degrees.
  3. Keep your back and shoulders pressed firmly against the wall.
  4. Extend your arms forward for balance and keep thighs parallel to the floor.
  5. Hold the isometric position while breathing steadily.
  6. Push through your heels to slide back up to standing.

Form tips

  • Keep knees aligned over ankles and not past your toes.
  • Maintain constant contact between your lower back and the wall.
  • Distribute your weight through your heels, not your toes.
  • Breathe steadily throughout the hold rather than holding your breath.

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