Looking for a new way to torch your lower-body? Wall sits are one of the most deceptively tough muscular endurance exercises, forcing you to hold a squat position against a wall for a set period of time. The move is challenging enough with just your body weight, but adding extra resistance in the form of a weight plate, dumbbell, or kettlebell takes it up a notch. Warning: if your legs aren’t used to this kind of challenge, you’ll probably be sore the next day.
I don’t know about you, but wall sits and I go way back. Long before I was a regular in the gym, I knew wall sits as a torturous lower-body exercise that was guaranteed to completely destroy my quads, calves, and glutes after soccer practice. They look simple and are easy to execute, until your legs start shaking and you can’t stop checking your timer. Nevertheless, weighted wall sits are a great addition to any leg day routine without introducing anything too complicated. Here’s how to do them correctly.
Related: The One Deadlift Variation Men Over 40 Should Try for Building Serious Strength
How to Do Weighted Wall Sits
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- Stand with your back against a wall and your feet shoulder width apart, about 2 feet in front of you. Hold a dumbbell, weight plate, or kettlebell against your chest.
- Slide your back down the wall, bending your knees until your thighs are parallel to the floor, as if sitting in an invisible chair.
- Keep your back flat against the wall, your feet flat on the floor, and your knees aligned over your ankles.
- Hold the position for the desired amount of time, keeping your core engaged and breathing steadily while holding the weight securely.
Related: The Simple Trick That Makes Squats Harder Without Adding Weight
Why You Should Trust Me
I’m a health and fitness writer for Men’s Journal and an ACE-certified personal trainer with more than five years of experience training clients and coaching various group fitness modalities, from HIIT to indoor cycling.
