Wall sit form: thighs level with the floor

A wall sit is a hold, so there's nothing to count. GymSensei times it instead, and the clock only runs while you're properly sitting: thighs near level, back against the wall.

How to do it

1. Stand with your back against a wall and your feet about two steps out.
2. Slide down until your thighs are about level with the floor.
3. Keep your knees over your ankles and your back flat against the wall.
4. Hold, breathing steadily.

When the clock runs

There are no reps. The clock runs while your knees are bent between 60° and 135°, your back is within 30° of upright, and your hips are below your shoulders.

What the camera calls out

You hear a short cue mid-set when something's off. After the set, the report card gives you one line on whichever fault came up most.

Setting up your phone

Stand side-on to the phone, about 3 steps back, with the phone at knee height.

Slide down the wall until your thighs are level with the floor. The clock only runs while you're in position.

Muscles worked

Mostly your quads, with your glutes helping.

A tip from the coach

Shaking thighs are normal. Sore knees aren't: slide up a little and add depth over a few sessions.

Other exercises

• Squat
• Push-up
• Lunge
• Romanian deadlift
• Overhead press
• Biceps curl
• Plank
• Glute bridge
• Sit-up
• Lying leg raise
• Lateral raise
• Bent-over row
• Jumping jacks
• Pull-up
• Side plank

Updated 11 October 2026. General fitness and nutrition guidance, not medical advice.