Get ready

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

The illustration may differ slightly from the real movement. Please read the steps and follow them.

Legs and hipsLevel 2

Wall Sit

Sit against a wall as if on an invisible chair, and hold.

Working (red): Thighs
Helping (amber): Buttocks
Do: 2 to 3 holds of 20 to 30 seconds
Rest: 45 seconds between holds

Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.

Before you start

Knee pain or high blood pressure? Skip this one.

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

How to do it

Stand with your back against a wall. Walk your feet forward about two foot-lengths.
Slide down the wall. Stop when your thighs are level with the floor, or higher if that is too hard.
Hold. Knees over your ankles, back flat on the wall. Keep breathing.
Do not rest your hands on your thighs. Push through your heels to slide back up.

Where your hands and feet go

Feet: Flat on the floor, hip-width apart, about two foot-lengths from the wall, directly under your knees.
Hands: Held in front of your chest, or flat on the wall beside you. Not on your thighs.
Body: Head, shoulders and lower back touch the wall.
The movement: Slide down the wall, hold still, then push through your heels to slide back up.

Watch out for

Holding your breath. Breathe steadily.
Knees past your toes. Move your feet forward.
Sliding too low. Thighs level is the lowest you need.

Make it easier

Do not slide down so far, and hold for 10 seconds.

Make it harder

Hold for 45 to 60 seconds.

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026