How to Do the Perfect Wall Sit (Complete Guide)

Perfect Wall Sit Technique

The wall sit is a powerful isometric exercise that builds incredible lower body endurance and strength, primarily targeting your quadriceps, glutes, and calves. ChAIron's AI coaching ensures optimal positioning and maximum effectiveness.

Step-by-Step Form Guide

Wall Position:Stand with your back flat against a wall, feet shoulder-width apart
Slide Down:Slowly slide down the wall until your thighs are parallel to the ground (90-degree knee angle)
Foot Placement:Keep feet flat on ground, positioned about 2 feet from the wall
Hold Position:Maintain the position with weight evenly distributed, breathing steadily

Common Mistakes to Avoid

Knees extending beyond toes (too close to wall)
Not reaching 90-degree knee angle (too high)
Rolling onto balls of feet instead of keeping heels down
Allowing knees to cave inward
Holding breath instead of breathing normally

AI Coaching Benefits

Knee angle optimization and positioning
Hip and back alignment against the wall
Weight distribution and foot placement
Hold time tracking and progression goals
Form breakdown detection and corrections

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