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Wall Sit

Isometric quadriceps and glute endurance exercise with simple setup.

• ID: 2cdee38f
• Discipline: strength-training
• Level: Beginner
• Symmetry: Symmetric
• Equipment: wall

Goal

Increase lower-body endurance and mental resilience.

Step-by-step guide

1. Stand with back against a wall and feet about one step forward.
2. Slide down until knees and hips are near 90 degrees.
3. Keep lower back lightly touching the wall.
4. Place hands on thighs or crossed at chest.
5. Press feet evenly into the floor.
6. Hold steady posture without bouncing.
7. Rise slowly to stand when time is complete.
8. Rest and repeat.

Breathing cues

• Keep calm, steady breathing throughout the hold.

Common mistakes

• Knees moving far beyond toes.
• Resting hands on knees for support.

Recommended volume

3 rounds of 30 to 60 seconds.