The Wall Sit Exercise is a simple bodyweight aerobic exercise, requiring only a wall to lean against, and a stopwatch to time yourself. This exercise is part of the 7-minute workout.

Equipment Required: none

Technique

  1. Stand with your back to a wall, feet hip-width apart and slightly in front of you.
  2. Lean back into the wall, and slide down like you're sitting down onto a chair. Your knees should bent at 90 degrees with the knees above your ankles.
  3. Hold this position for 30 seconds.
wall sit position wall sit position

Key points to remember

  • Don't hold your breath
  • Keep looking straight ahead

Alternatives

  • Hands may be left resting on the thighs, or the arms crossed across the chest
  • Wall Squats — squats against the wall, part of the home workout
  • See also the similar Home Squat Exercise.