Form cues
- Back stays flat on the wall
- Thighs parallel to the floor
- Knees over the ankles
- Plate rests flat on the thighs
Exercise
Weighted Wall Sit
Upper legs, weighted
A wall sit with a weight plate resting on the thighs.
Target: quads. Also works: glutes, calves.
Steps
- Stand with your back and head against a wall, holding a weight plate.
- Step your feet forward about one foot length, about shoulder-width apart.
- Slide down until your thighs are parallel to the floor.
- Rest the plate flat on your thighs.
- Keep your knees over your ankles and your back on the wall.
- Hold, usually 20 to 60 seconds, breathing steadily.
- Set the plate down and press through your heels to stand back up.
Common mistakes
- Knees drifting past the toes
- Hips coming off the wall
- Holding the breath
- Letting the plate slide off the thighs
Breathing
Breathe steadily while you hold.
In the app, search for Weighted Wall Sit and add it to a workout.