Day 8 of 10
Legs
Wall Sits
Wall Sits is day 8 of the 10-exercise rotation (focus: Legs). Here you do it as four 60-second intervals with a work/rest split you choose, then a final 60-second push, and a beginner version is available.
An isometric lower body exercise that builds leg strength and endurance, particularly targeting the quadriceps and glutes.
How to do wall sits
- Stand with your back against a wall, feet about 12 inches away from the wall.
- Slide down the wall by bending your knees until your thighs are parallel to the ground.
- Your back should remain flat against the wall throughout.
- Hold this position while maintaining steady breathing.
- Slide back up the wall to return to standing.
Beginner version
- Start by holding the position for shorter durations, even 10-15 seconds.
- Don't lower yourself as far - a partial squat position is acceptable.
- If needed, place your hands on your thighs for support.
- Gradually increase hold time and depth as strength improves.
Form tips
- Keep your back flat against the wall and your weight in your heels.
- Your knees should be directly over your ankles, not extending past your toes.
- Engage your core throughout.
Muscles worked
Primary: Quadriceps, Glutes, Hamstrings. Secondary: Calves, Core stabilizers.
The 5-minute wall sits workout
Four one-minute intervals with a work/rest split you choose (from 20 seconds on and 40 off, up to 50 on and 10 off), then a final 60-second push. Wall Sits is day 8 of the 10-day rotation.
Start the workoutGo at your own pace, and stop if anything hurts or you feel dizzy. Safety info