Single Leg Sit (wall)

Single Leg Sit (wall)

The Single Leg Sit (wall) is a great exercise for strengthening your lower body and improving stability. As the name suggests, this exercise involves sitting against a wall while balancing on one leg. It primarily targets your quadriceps, hamstrings, and glutes, while also engaging your core muscles for balance and stability. To perform the Single Leg Sit (wall), start by standing with your back against a wall. Keep your feet hip-width apart and about 2 feet away from the wall. Engage your core and lift one leg off the ground, keeping your knee bent at a 90-degree angle. Slowly lower yourself down into a sitting position, making sure your back is firmly against the wall and your supporting leg is bearing most of your weight. Hold this position for a few seconds before pushing through your supporting leg to return to the starting position. You can start with a higher sitting position and gradually work your way to a lower sitting position as your strength and balance improve. Aim to perform 8-12 repetitions on each leg for 2-3 sets. The Single Leg Sit (wall) is a versatile exercise that can be modified to suit different fitness levels. It challenges your muscles while minimizing stress on your joints, making it a suitable choice for those recovering from injuries or with joint issues. Remember to breathe evenly throughout the exercise and engage your core muscles for stability. Incorporate the Single Leg Sit (wall) into your lower body or full-body workout routine to enhance the strength, stability, and functionality of your legs. Always prioritize the quality of your movements over the quantity and listen to your body for any signs of discomfort or pain. Keep practicing, and you'll soon notice improvements in your balance, leg strength, and overall physical fitness.


  • Stand with your back against a wall and your feet hip-width apart.
  • Extend one leg straight out in front of you, keeping your foot lifted off the floor.
  • Slowly lower yourself down into a seated position, as if you were sitting back into an imaginary chair.
  • Keep your knee in line with your toes and your thigh parallel to the floor.
  • Pause for a moment, then slowly push through your heel to rise back up to the starting position.
  • Repeat the movement on the opposite leg.
  • Perform the desired number of repetitions on each leg.

Tips & Tricks

  • Maintain proper form by keeping your back straight and shoulders relaxed.
  • Engage your core muscles throughout the exercise to stay stable and balanced.
  • Breathe steadily and deeply throughout the movement to ensure proper oxygen flow.
  • Start with a comfortable range of motion and gradually increase it as you become more flexible.
  • Focus on using your glutes and leg muscles to power yourself up and down, rather than relying on momentum.
  • Try holding a weight in front of your chest to add resistance and challenge your muscles.
  • Take your time and don't rush the movement; focus on control and proper form.
  • Use a wall for support and stability, but avoid using it to push yourself up, as this will lessen the effectiveness of the exercise.
  • Ensure that your knee stays in line with your toes to prevent straining the knee joint.
  • As you lower yourself down, aim to have your thigh parallel to the ground for a good range of motion.


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