Videos
Instructions
- Stand with your back against a wall and feet shoulder-width apart.
- Hold a weight disc close to your chest with both hands.
- Slide down the wall until your thighs are parallel to the floor, forming a 90-degree angle at the knees.
- Keep your back flat against the wall and your core engaged.
- Hold this position for the desired duration without shifting weight to your toes or lifting your heels.
Technical Tips
- Maintain constant tension in your thighs and glutes.
- Keep the weight disc stable and close to your body.
- Ensure knees are aligned over the ankles, not beyond the toes.
Breathing Tips
- Inhale before you slide into position.
- Breathe steadily and deeply throughout the hold.
- Exhale slowly as you rise back up after the set.
Medical restrictions
- Knee injuries or pain
- Lower back issues
- Severe hip joint problems
The Wall Sit with Weight Disc is a powerful isometric lower body exercise designed to increase muscular endurance, stability, and strength, particularly in the quadriceps. By combining the traditional wall sit with the added resistance of a weight disc, this variation intensifies the load on the lower body and core, helping improve muscle activation and endurance under tension. This movement requires maintaining a static 90-degree squat position against a wall while holding a weight plate close to the chest, challenging not only the quads but also the glutes, hamstrings, and core stabilizers. It's ideal for athletes seeking to improve posture and muscular resilience or individuals looking to build strength without dynamic joint movement. This exercise is commonly included in fitness, CrossFit, and conditioning routines. It can be performed virtually anywhere with minimal equipment, making it highly accessible while remaining effective. It is recommended for intermediate practitioners due to the strength and control required to hold proper form under load.
What muscles does the wall sit with weight disc work?
The wall sit with weight disc primarily targets the quadriceps, while also engaging the glutes, hamstrings, and core muscles for stability.
How long should I hold a wall sit with weight disc?
Hold the wall sit with weight disc for 30 to 60 seconds depending on your fitness level, aiming to increase duration over time as strength improves.
Is wall sit with weight disc good for knee strength?
Yes, when performed with proper form, the wall sit with weight disc can help strengthen the muscles around the knee, improving joint stability and endurance.
Can beginners do wall sit with a weight disc?
Beginners should first master the bodyweight wall sit before progressing to the weighted version to ensure safe and proper technique.
Does wall sit with weight disc build muscle?
While primarily improving muscular endurance, wall sits with a weight disc can contribute to hypertrophy in the quads and glutes when integrated into a strength program.