Wall Sit

Reviewed by Jules T., certified yoga teacher · Difficulty 2/3

An isometric leg builder that strengthens the muscles that shield your back every time you stand, lift, or climb stairs — with your spine fully supported by the wall the whole time.

How to do it

Stand with your back flat against a wall, feet shoulder-width apart about 2 feet from the wall.
Slide down until your knees are at 90° and thighs are parallel to the floor.
Keep your back flat against the wall and press your lower back in throughout.
Hold for 20–45 seconds, building endurance gradually. Rest and repeat 3 times.

Common mistakes

Knees drifting past the toes — sit higher against the wall or walk your feet further out.
Holding your breath as the legs burn.
Letting the lower back peel away from the wall.

Take care

Knee pain? Reduce the depth well above 90° and build gradually.

This is one pose. A plan tells you which six, in what order, for your back.

60-second check-in · First session free

🔒 In the program: breathing & tempo cues, gentler and harder variations, and where Wall Sit fits in your week — unlocked with your personal plan.

Related moves

Glute BridgeStrong glutes take the load off your lower back.

Bird DogBuild the deep core stability that protects your spine.

Educational movement guidance — not medical advice. If you have severe or worsening symptoms, please see a healthcare professional.