Quads · Beginner · No equipment

Wall Sit

Quads · also Glutes

How to do it

• Stand with your back flat against the wall, feet hip-width apart
• Walk your feet about two feet out from the wall
• Slide down until your thighs are parallel and knees reach 90°
• Keep knees over ankles and your back and head on the wall
• Hold, then press through your heels to slide back up

Common mistake

✕ FEET TOO CLOSE TO WALL → ✓ KNEES STACKED OVER ANKLES

Starting point: 3 sets × 30–45 s, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, uthsc.edu.