Pilates · No equipment
Wall Sit
Wall Sit is a mat pilates exercise for the quads and glutes.
How to do it
- Back flat against the wall, feet about two feet out and hip-width apart
- Slide down until your knees are bent to about 90° (higher is fine to start)
- Knees over your ankles, weight in your heels, breathe steadily
Coach’s tip
Knees ache? Slide higher up the wall and hold for less time.
How much to do
What BindTrue’s pilates plans use, by experience:
- Beginner
- 2 × 20 s
- Some experience
- 2 × 30 s
- Experienced
- 3 × 45 s
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- 28-Day Wall Pilates Wall glutes: 3 × 20 s · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.