FitCiWall Sit is a compound exercise targeting the legs: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: glutes. Equipment: bodyweight. Difficulty: beginner, suitable for beginners. It takes 6 steps; the most common mistake is covered in the tip below.
Step-by-step
- Rest your back fully against a flat wall.
- Place your feet about 50 cm out from the wall, shoulder-width apart.
- Slide down the wall until your knees are at 90 degrees and your thighs are parallel to the floor.
- Make sure your knees stay over your ankles.
- Hold this position for 20-60 seconds, increasing the time as you progress.
- When the time is up, slide back up the wall to stand.
Coaching tip
Keep your thighs parallel to the floor with your knees directly over your ankles; do not lean on your knees with your hands.
Caution
Skip this move or ask a professional first if you have pain or an injury in: knee. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Bodyweight Squat, Jump Squat
- Same muscle, different equipment: Barbell Back Squat, Front Squat, Goblet Squat
More legs exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.