Procaryote
Knee · Strengthening

Wall Sit (Isometric Chair Position)

Wall sit, 3 sets, hold for 30 seconds

Illustration of the Wall Sit (Isometric Chair Position) exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per set

Rest: 60 seconds between sets

Description: Lean against a wall with feet shoulder-width apart and approximately 30 cm forward. Slowly bend the knees until your thighs are parallel to the ground, as if sitting on an invisible chair, then hold this position.

Tips: Keep your back flat against the wall and knees aligned with your feet without exceeding the toes. Breathe calmly and avoid arching the lower back.

Progression: When you can hold for 30 seconds easily, gradually increase the duration to 45 seconds, then 60 seconds.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
wall
Starting position
Standing, back against a wall
Clinical goal
Muscle strengthening around the knee
Also known as
wall sit, squat against the wall, chair exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.