Sit (wall)

Sit (wall)

The sit wall exercise is a simple yet effective lower body exercise that targets the muscles of your legs and glutes. It is often used as a rehabilitation exercise for individuals recovering from knee injuries or those who want to strengthen their lower body without putting excessive strain on their joints. To perform the sit wall exercise, you will need a sturdy wall or surface to lean against. Start by standing with your back against the wall and your feet hip-width apart. Slowly slide your back down the wall until your knees are at a 90-degree angle, making sure your knees do not extend past your toes. Hold this seated position for a predetermined amount of time before pushing through your heels to return to standing. This exercise primarily engages your quadriceps, hamstrings, and gluteal muscles. By incorporating the sit wall exercise into your workout routine, you can improve lower body strength and stability, enhance muscular endurance, and potentially alleviate knee pain by strengthening the supporting muscles around the joint. Remember to maintain proper form throughout the exercise by keeping your chest lifted, shoulders relaxed, and core engaged. Adjust the duration and repetitions based on your fitness level and gradually increase the intensity as you get stronger. Whether you're a beginner or a more advanced fitness enthusiast, the sit wall exercise can be a valuable addition to your lower body workout routine.


  • Start with your back against a wall, with your feet shoulder-width apart and about 2 feet in front of the wall.
  • Slowly slide yourself down the wall, bending your knees and lowering your body until your thighs are parallel to the floor.
  • Hold this position for a few seconds, ensuring your knees are directly above your ankles.
  • Push through your heels and slowly slide back up the wall to return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form and technique throughout the exercise to target the correct muscles effectively.
  • Engage your core muscles by drawing your belly button in towards your spine during the exercise.
  • Focus on your breathing technique, exhaling as you push against the wall and inhaling as you release.
  • Perform the exercise at a pace that allows you to maintain control and stability, avoiding any jerky movements.
  • Gradually increase the duration or number of repetitions as your strength and endurance improve.
  • Utilize a mirror or have someone watch your form to ensure your back remains against the wall throughout the movement.
  • Add variations to challenge different muscles such as lifting one foot off the ground while performing the sit against the wall.
  • Combine the sit (wall) exercise with other exercises to create a comprehensive workout routine.
  • Listen to your body and modify the exercise if you feel any pain or discomfort.
  • Ensure you have a sturdy wall or surface to lean against to support your body weight during the exercise.


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