Single Leg Wall Sit

The single-leg wall sit is an excellent exercise for strengthening the lower body muscles of the thighs and glutes. These muscles are essential for everyday tasks such as squatting to lift heavy objects, climbing stairs, jumping, and walking. The exercise also improves balance and coordination by encouraging hip and core stabilization when standing on one leg.

The single-leg wall sit is accessible and versatile. It uses only body weight and can be performed anywhere. It is a great addition to a functional lower body strength routine or included in oblique exercises for a strong core.

This is a beneficial exercise for developing and toning the thighs, glutes, and hamstrings. Read on for guidance on how to perform it, along with recommendations for programming and benefits to expect.

How To Do

  1. Begin by standing with your back to the wall and your feet together about a foot out from the wall. You can place your hands flat on the wall behind you.
  2. Inhale and engage your core. Flatten your back against the wall and stabilize your hips with your knees together.
  3. Exhale as you bend your knees until they are at a 90-degree angle as if you are sitting in a chair.
  4. Hold this position and slowly lift your right foot off the ground.
  5. Pause at the top for a count, squeezing your glutes for maximum engagement.
  6. Inhale as you slowly lower your foot back down and repeat with the left side.
  7. Repeat this movement for the desired sets and duration.

Tips From Expert

  • Concentrate on squeezing your glutes and thighs to maximally engage.
  • Focus on breathing steadily throughout. Inhale to engage, exhale as you lift your foot, and inhale again to place back down.
  • Don’t let your hips drop below your knees, as this can strain the back and irritate the knee joint.
  • If you want more intensity, you can hold light dumbbells in each hand for a greater challenge.
  • Individuals with hip issues should consult a physical therapist before performing this exercise to avoid exacerbating an existing condition.

Optimal Sets and Reps

The following table provides suggested sets and reps for optimizing the single-leg wall sit.

Training Type Sets Reps
Strength Training 3–5 30–60 seconds
Hypertrophy 3–4 30–60 seconds
Endurance Training 3–4 45–75 seconds
Power Training 3–5 30–60 seconds
Optimal Sets & Reps of Single Leg Wall Sit

How to Put in Your Workout Split

The single-leg wall sit can be programmed into a workout split in multiple ways, depending on your fitness level and goal. It is a versatile exercise with a wide range of benefits. Below are some variations to combine them into your routine:

  • Functional Lower Body Workout — This is an effective functional exercise for building strength in the glutes, hamstrings, and core. It can be added to a leg day routine using either dumbbells or body weight.
  • Warm-Up Activation — Single-leg wall sits are great as a warm-up before a leg day or full-body workout. They help prep and activate the glutes and quads before performing heavier lifts.
  • Cool-Down Or Finisher — Single-leg wall sits are also effective cool-down exercises from a lower-body or full-body session. They add a finishing touch of glute and quad activation to round out the workout.

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Primary Muscle Groups

Quadriceps

Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.

Quadriceps

The quadriceps are a group of muscles located at the front of the thigh. They are the prime extensors of the knee and play an active role in movements involving straightening the leg.

The quadriceps are prime movers during the single-leg wall sit. They engage isometrically (meaning the muscle length doesn’t change) to hold your hips steady while squatting in the chair position. They also activate the lifting and lowering of your leg off the ground.

Studies show the quadriceps can achieve muscle activation rates of 29% while in the squat position. This demonstrates the effectiveness of this movement in targeting the muscle.

Secondary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Hamstrings

Muscles located at the back of your upper leg, below your glutes and above your calves. Consists of three muscles.

Gastrocnemius

Muscles located at the back of your lower leg and consists of your calf. Starts just behind your knee and extends to your ankle.

Soleus

Muscles located behind your gastrocnemius sitting slightly deeper. Runs down your leg and connects with the gastrocnemius to make your Achilles tendon.

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Gluteus

The gluteus muscles consist of three muscles located in the buttocks region: the gluteus maximus, gluteus medius and gluteus minimus. They are crucial for many daily movements involving the hips and thighs, like walking, lifting heavy objects, and climbing upstairs. They also actively support hip rotation and stabilization.

The single-leg wall sit isometrically activates the gluteus muscles to stabilize the pelvis and support the hips when lifting and lowering the leg. This shows its effectiveness in gluteus medius exercises for enhanced glute activation.

Hamstrings

The hamstrings are located at the back of the thigh and play an active role in many lower-body movements. They contribute to knee flexion (bending), hip extension (straightening), and external hip rotation (rotating the knee outward).

During the single-leg wall sit, the hamstrings activate to assist the glutes in stabilizing the pelvis while in the squat position. They also work to maintain balance and control, providing support to the lower back.

Gastrocnemius

The gastrocnemius forms a large part of your calf musculature and is highly active during lower limb movements. It plays a significant role during activities like walking, jumping, and climbing. It also provides pelvic support during various running sports and helps with postural alignment.

The gastrocnemius activates during the single-leg wall sit by supporting the lower legs to hold your hips steady. It also provides tension to maintain stability and an upright posture.

Soleus

The soleus forms another major part of your calf muscles along with the gastrocnemius. It runs down the back of the lower leg and attaches to the Achilles tendon. It assists with movements involving pushing off with your heels like walking, jumping, and running.

The soleus works with the gastrocnemius during the single-leg wall sit to support the lower legs, hips, and spine. It also plays an active role in trunk stabilization, keeping the lower back straight and strong.

Obliques

The obliques are the outer part of your abdominal wall, extending from the bottom of the ribs down to the pelvis. They are active during trunk flexion and rotation and provide support to the spine during core engagement activities. They also assist during digestive activities.

The obliques stabilize the trunk during the single-leg wall sit. They also protect the spine, maintaining postural alignment and preventing lower back strain.

Upper Rectus Abdominis

The upper rectus abdominis forms the upper section of the rectus abdominus — the long frontal trunk muscle known as the abs. It spans from the front of the pelvis up to the bottom of the sternum. It is actively involved in all activities requiring core strength and stability.

The upper rectus abdominis supports the trunk with spinal flexion during the single-leg wall sit. It also provides core stabilization to prevent the lower back from arching or dropping out of alignment.

Lower Rectus Abdominis

The lower rectus abdominis forms the lower section of the rectus abdominus. It works closely with the upper section to provide core strength and stability during torso lengthening activities.

The lower rectus abdominus activates to lengthen the torso and protect the lower back while squatting in the chair position. It also engages the core for increased spinal stability to maintain postural alignment.

 

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Bodyweight Squat

Bodyweight Bulgarian Split Squat

High Knees

Standing Quadricep Stretch

Burpees

Jumping Jacks

Lunges

Side Lunge

Jump Squat

Jogging

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Hack Squat

Squat To Overhead Press

Barbell Squat

Dumbbell Lunge

Front Squat

Dumbbell Split Squat

Dumbbell Walking Lunge

Leg Extension Machine

Dumbbell Bulgarian Split Squat

Leg Press

Who Should Do?

Athletes Involved In Running Sports

Athletes involved in sports such as running, track, and soccer require strong glutes and hamstrings to power them forward. They must also focus on core strength and hip mobility to prevent injury while increasing power and speed.

Single-leg wall sits are highly beneficial for these athletes because they encourage glute activation during movements like running, kicking, and jumping. They also engage the quads, hamstrings, core, and calf muscles to help reduce lower back strain, leading to injury.

Incorporating single-leg wall sits into your routine will increase lower leg activation and improve core and spinal stability, preventing injury.

General Fitness Enthusiasts

General fitness enthusiasts often focus on improving their functional strength while working towards a more aesthetically pleasing physique. The quads, glutes, and surrounding muscles are essential for everyday movements like standing, walking, and climbing stairs. They are also a central component for a defined and sculpted lower body.

The single-leg wall sit is very effective at strengthening the glutes, hamstrings, and hip muscles. They also help develop and build these areas for a more toned lower body.

A general fitness enthusiast could program single-leg wall sits into a functional lower-body workout or cool down from a heavier lift. This will help build lower leg strength and improve overall functional performance. 

Who Should Not Do?

Individuals With Lower Back Pain

Individuals with lower back injuries may have difficulty engaging the back muscles and are prone to pain in that area. The single-leg wall sit requires support from muscles surrounding the spinal column to stabilize the trunk and pelvis. This could exacerbate existing injuries, causing pain or delaying recovery. 

Individuals with lower back injuries could risk worsening their condition or delaying recovery. If you have lower back pain, refrain from this exercise before consulting with a physical therapist.

Individuals With Chronic Hip Conditions

Those with chronic hip issues should avoid exercises that load or require support from the hip muscles and joints. There may be muscle imbalances or chronic joint conditions that can lead to increased injury or pain when stressed.

The single-leg wall sit engages the hip muscles and joints to support the pelvis while in the squat position. This could exacerbate chronic hip conditions. Consult with a physical therapist if you have an existing or previous hip condition before performing this exercise.

Benefits Of The Single-Leg Wall Sit

Builds Strength

The single-leg wall sit is very effective as a strength-building exercise. It primarily targets the quadriceps, glutes, and hamstrings, with secondary activation from the core and hips. It promotes muscle strengthening and activation to maintain controlled movements when lifting and lowering the hips off the floor.

The single-leg wall sit utilizes isometric contractions and targeted intensity to build strength. Focus on squeezing the quads, glutes, and hamstrings during the movement. This increases the load on the prime movers, benefiting the overall effectiveness of the exercise.

Incorporating this exercise into your routine can effectively increase lower-body muscle control, stability, and strength.

Improves Coordination

The single-leg wall sit improves coordination by encouraging focused stability when lifting each leg off the ground. The weight shift activates your hip and spinal stabilizers and challenges your balance to remain upright. This benefit is very applicable to power sports involving quick movements or changes in direction, like soccer or plyometrics.

This exercise also activates the core to stabilize the lower back. It improves spinal mobility and contributes to an upright posture, benefiting coordination and spinal rotation. 

Supports Balance

The single-leg wall sit effectively strengthens the core and lower back, which are crucial for supporting the spinal column. The movement benefits posture and balance and reduces lower back strain by engaging the core and hip stabilizer muscles. 

By lifting each leg, you are also challenging your body to maintain control and prevent you from falling over. This targets overall pelvic stability and strength, which in turn supports balance. 

Frequently Asked Questions

What does the single-leg wall sit work?

The single-leg wall sit targets the quads, glutes, and hamstrings with secondary activation from the core and calves. It is a very effective lower-limb strengthener and improves performance in many lower-body functional activities.

What is the average time for a single-leg wall sit?

The average time for a single-leg wall sit depends on your fitness level and goals. Start with 3 sets of 15 seconds on each side. Progress up to a full minute as you build strength.

Is a 1-minute single-leg wall sit good?

A 1-minute single leg wall sit is great for building strength and muscle and improving balance. If 60 seconds is too much initially, start with 15–30 seconds on each side and progress as you build strength.

How many calories does a 1-minute single-leg wall sit burn?

The number of calories burned during a single-leg wall sit depends on multiple factors like age, activity level, and gender. However, on average, you can expect to burn 4–8 calories per minute while doing this exercise.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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