6 Wall Sit Benefits That’ll Make You Want to Master This Exercise

If you're looking for a simple-but-effective exercise to build muscle strength and endurance, wall sits fit the bill. A wall sit is an isometric exercise that engages your muscles without movement. Unlike other resistance exercises, like burpees and deadlifts, a wall sit is self-explanatory. You hold a seated position against a wall for a brief period.

Of course, there's more nuance to it. And proper form matters. But the barrier to entry for this exercise is low. Wall sit benefits -- like stronger core and lower-body muscles -- make the exercise useful for people of all fitness levels.

What are the benefits of wall sits?

Wall sits offer major advantages for your muscles. And this exercise can improve other markers of health. Here are some of the top wall sit benefits.

1. Wall sits build core and lower-body strength

When you think of compound exercises - exercises that work several muscle groups at once - squats and lunges might come to mind first. But a wall sit is a compound movement, too. It engages the following muscles:

• Quadriceps (front of the thigh)

• Hamstrings (back of the thigh)

• Adductors (inner thigh)

• Hip flexors (front of the hip and upper thigh)

• Glutes (buttocks)

• Calves (back of the lower leg)

• Core (abdominals and lower back)

A wall sit is mainly a lower-body exercise. But it also engages stabilizer muscles in the upper back and shoulders to help you maintain an upright posture against the wall.

Unlike weightlifting, static exercises may not build big muscles. But that doesn't mean they're ineffective. Studies have shown that isometric strength training can increase muscle mass and strength. Wall sits are a great way to build functional strength for daily activities, like sitting and squatting.

2. Wall sits increase muscle endurance

During a wall sit, your muscles contract without lengthening in a static hold. Your muscles work against gravity. Gravity acts as resistance by trying to pull you toward the floor. You use your legs and core to hold yourself up while pushing your back against the wall to stay upright. So, wall sits can help build muscular endurance as you train your muscles to contract without tiring for extended periods.

3. Wall sits promote better posture and balance

You have to engage core and postural muscles to keep your back flat during a wall sit. This includes global stabilizer muscles, such as the erector spinae, glutes, and hip adductors. Global stabilizer muscles help keep your spine aligned and stabilize your joints as you move. Wall sits promote better posture and alignment by engaging and strengthening these muscles.

In a small study, researchers compared stretching and isometric exercises in people with a forward head posture and neck pain. They found that both methods were equally effective in improving posture and reducing pain.

Doing wall sits and other isometric exercises that activate core and postural muscles may also result in better balance. Another small study found that isometric and dynamic exercise programs improved balance in people with multiple sclerosis.

4. Wall sits support injury or surgery recovery

Isometric exercises, like wall sits, may help with recovery from musculoskeletal injuries or surgeries. These exercises are low-impact and can help strengthen muscles, without putting too much stress on your joints as you heal.

For example, studies have shown that isometric strength training may ease pain and improve function in people with knee osteoarthritis and patellar tendinopathy (jumper's knee). But some research suggests that isometric training is less effective than ice therapy for relieving tendinopathy pain. Talk to a healthcare professional about the best recovery plan after injury or surgery.

5. Wall sits may lower blood pressure

It's probably not surprising that a wall sit is good for your muscles. It's a resistance exercise, after all. But the fact that wall sits may lower blood pressure is less expected.

A recent study published in the British Journal of Sports Medicine found that isometric training was the most effective workout to lower resting blood pressure. It was better than high-intensity interval training, aerobics, and dynamic strength training. The wall sit (or "wall squat," as it was called in the study) was dubbed one of the best exercises to reduce systolic and diastolic blood pressure. This research challenges the belief that aerobic exercise is the best way to lower blood pressure.

6. Wall sits provide accessible exercise

Wall sits don't require any equipment unless you count the wall. So, you can practice the bodyweight exercise almost anywhere with a wall. It's less challenging than advanced isometric exercises, like a plank or dead hang, which involves hanging from a pull-up bar with your arms extended. And it's easy to modify when you're ready for a bigger challenge.

How to do wall sits properly

While doing a wall sit, you need to keep your back, arms, knees, and feet in the correct positions. Follow these steps to do a wall sit properly:

• Step 1: Stand with your back pressed flat against a straight, sturdy wall.

• Step 2: Walk your feet about two feet away from the wall and position them shoulder-width apart.

• Step 3: Draw your abs toward your spine to engage your core.

• Step 4: Keep your back flat against the wall as you slowly lower into a squat position. You're in the right position when your thighs are parallel to the floor and form a 90-degree angle with your calves, as if sitting in an invisible chair.

• Step 5: Hold this squat position for 15 to 30 seconds (or as long as you can), resting your palms and arms lightly against the wall or atop your thighs.

• Step 6: Push through your feet to return to standing. Repeat as desired.

In the British Journal of Sports Medicine study, participants held wall sits for 2 minutes at a time. That's a long time to maintain a static hold, especially if you're a beginner. To start, try holding a wall sit for 15 to 30 seconds and completing two to three repetitions per workout. Then, increase the hold as you get stronger.

Challenge yourself, but don't work to total muscle failure. It's more important to learn the proper form and to avoid common mistakes, such as arching your back and extending your knees past your ankles.

What are the best wall sit variations?

Once you've mastered the standard wall sit, you can increase the challenge with these variations:

• Increase the hold time. A 30- to 60-second wall sit will be tough enough for most people. But you can gradually work up to 90 or 120 seconds as you get stronger.

• Increase reps. You can also stick with your hold time and do more wall sit reps, aiming for 3 to 5 reps.

• Add dumbbells. Holding dumbbells at your sides or in front of you at shoulder height will up the intensity. Be sure to start with lighter weights, and add weight slowly.

• Do single-leg wall sits. A single-leg wall sit challenges you to extend one leg while maintaining the hold. It's a good way to test your balance and strength when you're ready for advanced moves.