Wall Sit
Muscles worked: Quads (assisted by glutes).
How to do it
- Stand with your back flat against a wall and walk your feet out a step.
- Slide down the wall until your thighs are parallel to the floor.
- Set your knees over your ankles and your back flat against the wall.
- Rest your hands on your thighs or hold them off, and hold the position.
- Count honest seconds and hold the burn - the timer stops when your form does.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Thighs parallel, back flat on the wall
- Count honest seconds - hold the burn
Logging it
Logged as seconds held, with a built-in timer. Longer honest holds beat sloppy long ones.
Related exercises
- Sumo Deadlift - glutes, quads
- Trap Bar Deadlift - quads, glutes
- Barbell Back Squat - quads, glutes
- Front Squat - quads
Track the wall sit properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Available worldwide on the App Store.
Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.