9 Reasons You Should Do Wall Sits — and How To Get Started

Sitting isn’t a workout — or is it?

If you’re doing wall sits, it definitely is! Why is this seemingly simple exercise so beneficial, and how do you do it?

Physical therapist Rebecca Justen, DPT, has the answers.

What are wall sits?

Wall sits (or wall squats) are an isometric exercise, which is an exercise where you hold a particular position without moving.

“Isometric exercises work your muscles by making you hold them steady, rather than actively lifting, pulling or pushing,” explains Justen. “As you hold the sit, your muscles have to work against gravity. This resistance helps you build strength and works your range of motion.”

A wall sit looks like a squat (and as the name implies, you’re using the wall as support). But don’t rule them out if squats aren’t your jam.

“The extra support of the wall is helpful for people who can’t do a squat on their own,” adds Justen. “And wall sits aren’t just for fitness beginners. You can make the exercise more difficult by going deeper or holding it longer.”

How to do wall sits

To do a wall sit:

1. Stand with your back against a stable wall. Keep your toes facing forward and feet hip-width apart.
2. While keeping your back against the wall, walk your feet out in front of you. Bend your knees and allow your back to slide down the wall. If you’re a beginner, try taking one step out (until your thighs are at a 45-degree angle to the floor). For a deeper sit, take two to three steps, but don’t let your knees extend past your toes.
3. Hold your squat for five seconds or up to one minute, depending on your ability and how much challenge you want. Make sure you feel your weight in your heels, not your toes.
4. To get out of a wall sit, push your palms against the wall and bend forward at your hips. Or bring one foot back toward the wall and slide your body up.

Benefits of wall sits

On the surface, wall sits can seem pretty basic — after all, you’re just squatting against a wall. But as soon as you get into position, you’ll start to feel the burn in your quadriceps, hamstrings and glutes.

This exercise has several benefits, including:

1. Builds abs and back muscles

Wall sits are great for core strength. A strong core (muscles in your abdomen, pelvis and lower back) supports your spine and may reduce lower back pain.

“When you do wall sits, you use your core muscles to hold yourself steady,” says Justen. “This position helps you build the muscles in your abs, sides and back.”

2. Burns fat

Cardio isn’t the only way to slim down. Muscle-building exercises can help rev up your metabolism so you burn more body fat.

“The more muscle you have, the more calories you burn, even at rest,” she explains.

3. Doesn’t require equipment

Don’t have exercise bands, weights or other fitness equipment? No problem.

“All you need is your body and a stable wall,” Justen states. “You can do wall sits any time of day, like during a work break.”

4. Offers accessibility

“You can do wall sits regardless of your ability if you start by going down just a few inches,” she notes. “As you gain strength, you can go deeper into your sit to make it more challenging. There’s a level of wall sit that’s right for nearly everyone.”

5. Improves posture

If you slouch during the day (who doesn’t?), wall sits can help you focus on your posture. 

“Wall sits are like a reset for the muscles that become weak from improper posture,” Justen says. “Pushing your back against the wall engages the muscles that help straighten your spine.”

6. Lowers blood pressure

High blood pressure is a leading cause of heart disease, and studies show that wall sits may help combat it.

“Any physical activity can improve blood pressure, and isometric exercises are no exception,” she reinforces. “In fact, research shows that a regular isometric program can lower blood pressure more than other types of exercise.”

7. Powers your quads

Your quadriceps, the muscles in the front of your thighs, spring into action during a wall sit.

“Your quads are important for everyday life, such as when you get up from a chair or climb a flight of stairs,” outlines Justen. “Strong quads also help absorb shock when you walk, run and jump.”

8. Provides better balance

Trouble with balance is a leading cause of falls. Wall sits could help combat this issue.

“Isometric exercises improve communication between your muscles and brain, which improves your physical coordination,” explains Justen. “Better coordination leads to better balance, which can help you avoid falls.”

9. Reduces knee pain

If your knees are sore, stiff or weak, wall sits could help.

“Wall sits strengthen your quads and hamstring muscles,” she says. “These muscles support your knees, which could help improve knee pain.”

Start where you are

Trying a new exercise can feel intimidating, especially if it involves strength training. But the beauty of wall sits is that you can do what works for you.

“If you can stand and walk independently, you can probably do a wall sit,” encourages Justen. “And whether you can hold it for five seconds or 60 seconds, you’ll get benefits from it. Exercise is about challenging yourself, no matter where you’re in your fitness journey.”