How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Squat / knee
Wall Sit
Isometric quad work. Simple. Honest.
Quads · Core · Bodyweight
See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
How To: Wall-Sit
ScottHermanFitness
How to handle weight
Leave 1–3 reps in the tank on the main squat. If the last set is a grind and the depth shortens, you went too heavy. Split squats: drop the load until both legs match.
Usual programming
3 × 30–60s.
Caution
Depth is a standard, not a mood. Heels stay down. Knees track over toes — caving is the dump. Rack the bar if the back wants to round. Skip sissy / pistol work on an angry knee.
Setup
Back on the wall, knees ~90°, thighs parallel if you can, hold.
Cues
- Don’t rest hands on thighs
- Breathe
- Heels down
Common mistakes
- Standing up an inch every ten seconds
- Holding the breath
- Knees in
Home swap
Chair sit-to-stand holds
