squat
Wall Sit
quads · glutes
bodyweight · beginner
How to do it
- 1Slide down a wall until your thighs are parallel to the floor.
- 2Hold for the prescribed time.
What to think about
- Keep your knees over your ankles, not past your toes.
What usually goes wrong
- Resting your hands on your thighs to take the load.
Watch it
Instead of this
Dumbbell Goblet SquatThe same muscles, but a different movement: a moving rep rather than a hold.Leg PressThe same muscles, but a different movement: a moving rep rather than a hold.Bodyweight SquatThe same muscles, but a different movement: a moving rep rather than a hold.Barbell Back SquatThe same muscles, but a different movement: a moving rep rather than a hold.
What the cautions rest on
The safety points above come from these, not from house opinion.
- Strength and muscle gain require progressively increasing demand over time.
- Weight training carries a low injury rate compared with most field and contact sports.
- Squatting deep is not inherently harder on the knees than stopping high, and cutting depth to add load carries costs of its own.
Who checked this
Nobody qualified has. These are standard coaching points and ordinary gym safety, written down: how to set the thing up, what to control, and when to stop a set. They are not a clinical opinion and no physiotherapist or strength coach has read them back. If they disagree with somebody who can actually see you lift, believe that person.