April 22, 2026, 6:10 pm | Read time: 3 minutes
To train leg muscles, exercises like the leg press, leg extension, or free exercises such as squats are particularly popular in the gym. For good reason, they are also very effective. But there is another exercise that is very suitable for leg and glute training. It can also be done flexibly at home or on the go. We’re talking about the wall sit. In the following, personal trainer and FITBOOK expert Alina Bock explains why the “wall squat” is, in her opinion, an underrated exercise.
The wall sit not only engages the leg and glute muscles but also contributes to a well-developed core and increased willpower. That’s why I’m a fan of the exercise, which looks so simple but really challenges those who do it.
Static Exercise
The wall sit statically trains the leg and glute muscles. Static means that you don’t perform active movements but instead get into the correct position and hold it for a certain period. The benefits of static, or isometric, exercises include increased strength and stability as well as deep muscle development without stressing the joints.
What I also appreciate about the exercise: It can be done at home without equipment and easily integrated into daily life. Another advantage of isometric exercises, especially the wall sit, is their effect on willpower. The duration of holding the exercise often depends not only on strength but also on mental endurance. The more often you perform the exercise, the more strength, stability, and endurance you build. This, in turn, can positively impact other strength and endurance exercises.
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Wall Sit Challenges Multiple Body Regions Simultaneously
Compared to exercises like the leg press, leg extension, or other machine-guided exercises, the wall sit stands out by additionally promoting core muscles. To perform the exercise as effectively and tensely as possible, the deep muscles must provide stability through active tension. Thus, the wall sit trains not only the leg and glute muscles but also the deep abdominal muscles and even the pelvic floor.
The Effect of the Wall Sit Can Be Easily Enhanced
Another advantage of the wall sit: You can enhance the effect of the exercise with just small adjustments, such as certain movements or aids, resulting in a stronger effect on muscle strength and endurance.
For example, you can place a Pilates ball between your thighs and squeeze it to strengthen the adductors and pelvic floor muscles. Or you can place weights on your thighs to increase the weight to be held. If you want to use a weight plate or a dumbbell, you can hold it in your hands with arms extended in front of your body. This way, not only do the leg, glute, and core muscles have to work harder, but the arm and shoulder muscles are also trained.
Further Intensity Enhancements:
- Heel raises
- Arm extension forward
- Single-leg wall sit
- Wall sit with leg lift