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Technique

  1. Sit against a wall, with your hips at knee level, a 90 degree angle at the knees, and your back flat against the wall.
  2. Lift one leg up so that it becomes horizontal.
  3. Maintain this position for time.
  4. Switch leg and repeat on the other side.

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Form tips

  • Let your arms hang loosely by your side; do not use them to exert pressure on the wall or on your legs (that would be cheating).
Logging: Work each side for the time indicated.

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Muscles

Strength

Primary

  • Quadriceps
  • Glutes
  • Hamstrings

Secondary

  • Pelvis
  • Hip adductors
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Iliacus
  • Psoas major

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Equipment

Free Wall
Free Wall

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Appears in

Joint movements
Kneeextension
Hipextension
trains stretches

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Regressions

e0yu

Wall sit

Beginner
e0yw

Banded wall sit

Novice
e19q

Quarter pistol squat

Novice
e19s

Quarter pistol squat touchdown

Novice
e0uy

Block-support side angle

Novice
e0uz

Elbow-support side angle

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.