Wall Sit Workout

Wall sits are an exercise I know I’ll get eye rolls (at best) from clients when they find out they’re included in their session. While they seem like an exercise in just making you question your trainer’s sadistic streak, wall sits are actually a great way to build strength in your quads, glutes and calves. 

Next time you’re looking for a quick, but intense workout to tack onto the end of a run or a strength training session, try this wall sit workout to challenge yourself!

Disclaimer: With any workout I post, remember that while I am a certified personal trainer, I’m not your trainer – please use your own discretion and experience before attempting any workout.

For this workout, set a timer for each wall sit and do as many reps as possible within that period, or do it as endurance training, using lighter weights for 15 – 20 reps. 

Wall Sit Scarecrow

Start out with a timed wall sit, with arms up in a scarecrow position. Your goal is to ensure perfect posture in the wall sit – your butt, shoulder blades, arms and the back of your head should be pressed to the wall. Hold for as long as possible – try 20 to 30 seconds to start and work your way up to a minute.

Wall Sit Scaption

With dumbbells in your hands, raise straight arms up in a V shape overhead, then lower back to start slowly. For this exercise, it’s important to have your thumbs facing up, so your shoulders remain externally rotated. 

Wall Sit Diagonal Raises

With straight arms, hold a weight (or medicine ball if you have one) on one side of your legs and raise to the opposite shoulder. Keep your arms straight the whole time and your butt and lower back pressed against the wall.

Wall Sit Kicks

This is super challenging for your quads and your balance. From the wall sit position, extend one leg out straight, lower, then repeat on the other side. Focus on keeping your shoulders and butt against the wall, so all the work is being done by your lower body.

Wall Sit Twist

With a weight or medicine ball, rotate the weight to the other side of your body, keeping your abs engaged as you twist. Keep the movement slow and controlled.

This wall sit workout is especially good for runners, since it targets the muscles used in running and really works on building endurance. It’s also an easy workout to do quickly at home, since all you need is a wall and a set of weights.

Want another quick workout for after a run? Try this 15 minute bodyweight workout just for runners, or check out the monthly workouts for runners round ups, with 6 workouts every month from running coaches and bloggers.