Wall Sit
A steady isometric hold that builds leg endurance without a single jump — and teaches you to breathe under effort.
- Level
- Beginner
- Format
- Hold
- Tempo
- Timed hold
- Targets
- Legs
Set up
As the squat, but you stop at a depth you can hold and stay there. Thighs toward parallel.
How to do it well
- 1
Weight in your heels — you should be able to lift your toes.
- 2
Keep breathing. Holding your breath in an isometric drives your blood pressure up.
- 3
Stop the set when your thighs start shaking, not when the timer says so.
The cue you’ll hear most
“Weight in your heels. Lift your toes to check.”
The single most common fault on this move — your voice coach calls it out a quarter of the way into every interval.
Make it easier
Sit higher — a shallow hold you can breathe through beats a deep one you cannot.
Make it harder
Slide toward a right angle at the knee, and hold for the full interval.
