Strength

Weighted Wall Sit

The Weighted Wall Sit targets thighs and glutes, enhancing strength, endurance, and stability. Add weight to boost muscle build and tone; an excellent exercise for balance improvement.
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Weighted Wall Sit instructions
Step-by-step instructions
1
Stand against a flat wall with your feet hip-width apart.
2
Slowly slide your back down the wall until the thighs are parallel to the ground.
3
Keep the knees above the ankles and the back pressed against the wall.
4
Hold a weight in each hand, keeping the arms straight and your eyes looking forward.
5
Hold this position for the programmed time or number of reps.
Stand against a flat wall with your feet hip-width apart.
Slowly slide your back down the wall until the thighs are parallel to the ground.
Keep the knees above the ankles and the back pressed against the wall.
Hold a weight in each hand, keeping the arms straight and your eyes looking forward.
Hold this position for the programmed time or number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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