Do you want your thighs as a footballer i.e. ripped, defined and strong? A lot of people sincerely desire sculpted thighs, but they do not seem to have a perfect shape despite rigorous running and a strict jogging. Well defined thighs not just look beautiful, but also help strengthen the legs. Regular exercises like running and jogging do not give leg muscles a complete workout. To do this, you need something special, like the Wall Sit Workout!

  • Bodyweight
  • Compound

A Wall-Sit is an exercise done to strengthen the quadriceps and other thigh muscles. It is characterized by two angles formed by the body, one at the knee and one at the hips. The person holds his back against a wall with his feet shoulder width apart and a little ways out from the wall.

Similar Exercises to Try

Equipment Required

Benefits of Wall-Sit

  • Primarily, wall sitting builds endurance and isometric strength in glutes, calves, and quadriceps.
  • Wall sit focuses on your legs which in turn will inevitably increase your stamina and will strengthen your body and core muscles.
  • Since it includes martial art and has a little bit techniques of yoga as well, hence it helps you with focusing and concentration.
  • It helps you to balance your body and teaches you to do balance-requiring exercises in a much better way.

Muscles Worked

  • Quads
  • Glutes
  • Hip flexors
  • Hamstrings
  • Abs

How to Do a Wall Sit

  1. Lean against the wall with feet firmly planted on the floor, shoulder-width apart. Your feet should be about two feet from the wall.
  2. Now, slowly slide down your upper body against the wall until your legs are bent at right angles. This angle is critical because if your thighs are not parallel to the ground, your muscles do not get a good workout.
  3. The knees should be vertical on the ankles, and the back should touch the wall at all times.
  4. Depending on your stamina, hold the position for 15 seconds to one minute. Rest for half a minute in the middle and do three sets of repetitions. Over time, as you gain stamina, increase the retention time by 10 seconds.
  5. Although a burning sensation in the quadriceps muscles is normal, if you feel some pain in the ankle, knee or hip joint, stop the activity.