Weighted Wall Sit
The Weighted Wall Sit is an isometric lower-body exercise that builds strength and muscular endurance in the quadriceps by holding a squat position against a wall with added resistance. It effectively targets the thighs and glutes while minimizing impact on the knees and hips.
Since this is an isometric hold, progressive overload is achieved by balancing the weight used against the duration of the hold. The AI analyzes your RPE and hold times to precisely prescribe the right load or duration increase, ensuring you push your muscular endurance limits without compromising form. Additionally, by monitoring your daily recovery and leg muscle fatigue, the app can adjust the volume to prevent overtraining your quads.
Form Cues
- Press your entire back flat against the wall
- Position your feet shoulder-width apart and far enough forward to create 90-degree knee angles
- Drive your heels firmly into the floor
- Keep the weight resting securely on your thighs near your hips
- Brace your core to support your lower back
- Don't let your knees cave inward toward each other
- Don't place your hands on your thighs to assist the hold
- Don't arch your lower back off the wall
- Don't let your heels lift off the ground
Common Mistakes
- Allowing knees to collapse inward
- Pushing on thighs with hands
- Positioning feet too close to the wall
- Arching the lower back
- Holding the breath
Muscles Worked
This exercise primarily targets the quadriceps by forcing them to maintain constant tension to support the added load, which builds significant muscular endurance. The glutes and hamstrings act as stabilizers to maintain the hip position, while the core engages to keep the spine flat against the wall.
Primary
Secondary
Get Personalized Coaching for Weighted Wall Sit
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.