Exercise Library
Single-Leg Wall Sit
The wall sit is a simple isometric leg exercise for building strength in a specific squat position, or to minimize strength loss during injuries that prevent squatting and similar—the single-leg variation increases difficulty and adds a hip stability element.
Stand with your back to a wall and feet in front of it as far as needed for the desired squat position. Most commonly wall sits are done with 90-degree angles at the hip and knee, but other angles and depths can be used to work on specific positions.
With your back supported against the wall, slide down into the chosen squat position. Once stable, lift one foot while maintaining your position, and hold for the prescribed time, usually 30-60 seconds. Raising the leg higher will increase the work for the hip flexors.
Difficulty can be increased by holding weights on the support side thigh as close to the hip as possible.
Purpose
The wall sit is a simple isometric leg exercise for building strength in a specific squat position, or to minimize strength loss during injuries that prevent squatting and similar—the single-leg variation increases difficulty and adds a hip stability element. It can also be used as an early part of a progression to return to squatting and similar exercises following an injury.
Programming
The single-leg wall sit can be done for 2-5 sets of 30-60-second holds. If the athlete is able to hold for 60 seconds comfortably, weight can be held on the support side thigh as close to the hip as possible.
Stand with your back to a wall and feet in front of it as far as needed for the desired squat position. Most commonly wall sits are done with 90-degree angles at the hip and knee, but other angles and depths can be used to work on specific positions.
With your back supported against the wall, slide down into the chosen squat position. Once stable, lift one foot while maintaining your position, and hold for the prescribed time, usually 30-60 seconds. Raising the leg higher will increase the work for the hip flexors.
Difficulty can be increased by holding weights on the support side thigh as close to the hip as possible.
Purpose
The wall sit is a simple isometric leg exercise for building strength in a specific squat position, or to minimize strength loss during injuries that prevent squatting and similar—the single-leg variation increases difficulty and adds a hip stability element. It can also be used as an early part of a progression to return to squatting and similar exercises following an injury.
Programming
The single-leg wall sit can be done for 2-5 sets of 30-60-second holds. If the athlete is able to hold for 60 seconds comfortably, weight can be held on the support side thigh as close to the hip as possible.
