Static Wall Sit
The Static Wall Sit is a bodyweight isometric exercise that targets the quadriceps, glutes, and core by holding a seated position against a wall. It builds lower body endurance and joint stability without the impact of dynamic movement.
Since this is a time-based isometric hold, the AI optimizes your training by analyzing your hold duration relative to your RPE and heart rate recovery. If your recent sleep or HRV data indicates central fatigue, the app may adjust your target duration to prevent overtraining while still stimulating muscular endurance. Additionally, if you have a history of knee tracking issues, the app monitors your feedback to suggest depth modifications or alternative exercises like glute bridges.
Form Cues
- Slide down until your thighs are parallel to the floor
- Press your entire back flat against the wall
- Position your knees directly over your ankles
- Drive your heels firmly into the ground
- Keep your chest up and core braced
- Don't let your knees cave inward toward each other
- Don't place your hands on your thighs for support
- Don't arch your lower back off the wall
- Don't let your knees slide forward past your toes
- Don't hold your breath
Common Mistakes
- Resting hands on knees to reduce load
- Not sitting deep enough (hips above knees)
- Rounding the lower back
- Allowing knees to collapse inward
- Holding breath during the exertion
Muscles Worked
The primary focus is on the quadriceps, which must maintain constant tension to keep your body suspended against gravity. Secondary engagement occurs in the glutes and hamstrings to stabilize the hip joint, while the core muscles work isometrically to keep your back flat against the wall.
Primary
Secondary
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