Wall sit hold

How to do it

1. Set upBack flat against a wall, feet a step out in front of you.
2. MoveSlide down until your knees are at about 90 degrees, with them over your ankles, and hold.
3. Watch forHands on your thighs. Cross your arms or hold them out.

Easier or harder

Easier

Sit higher up the wall.

Harder

Single-leg wall sit hold (right).

What it works

Muscles

Quads, Glutes & hamstrings

Position

Standing

Intensity

Moderate Medium

Impact

No jumping

Swap it for

• Air squats
• Squat pulses
• 3-second hold low squats
• Sumo squats
• Sumo squat pulses (3x)
• Sumo holds

In these workouts

• Lower-Body HIIT Workout
• Toned Legs Workout