Procaryote
Knee · Strengthening

Wall Sit with Load

Wall sit with load, 3 sets, 30 seconds, 5kg dumbbell on thighs

Illustration of the Wall Sit with Load exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per set

Equipment: 5 kg dumbbell

Description: Lean against a wall with feet shoulder-width apart and slightly forward. Slowly lower into a squat position by bending the knees until your thighs are parallel to the ground, keeping a 5 kg dumbbell resting on your thighs. Hold this position for 30 seconds, then gently rise back to standing.

Tips: Ensure your knees do not go past your toes and keep your back firmly pressed against the wall. Breathe regularly and avoid arching the lower back.

Progression: Increase the hold duration by 5 seconds every two weeks or add weight to the dumbbell when the exercise becomes too easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
dumbbell, wall
Starting position
Standing, back against wall
Clinical goal
Muscle strengthening around the knee
Also known as
weighted squat against wall, chair position with weight, weighted wall sit 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.