CalisthenicsIn review

Wall Sit

A static squat hold with the back flat against a wall.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Squat
Modality: Calisthenics
Difficulty: Beginner
Mechanic: Unknown
Force: Unknown
Laterality: Bilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Stand with your back against a wall and your feet about one step out from it, hip-width apart.

Do the rep

Slide down the wall until the thighs are at the chosen depth, up to parallel to the floor.
Keep the back flat on the wall and hold the position.
Slide back up the wall to stand at the end of the set.

What counts as a rep

The set counts the time you hold the back flat on the wall at the chosen depth, with the knees over the ankles.

Count only the time held with the back flat on the wall, the knees over the ankles, and the thighs at the chosen depth, up to parallel to the floor.

Breathing

Breathe slowly and steadily through the hold; do not hold your breath.

Cues

Knees over the ankles.
Press the whole back into the wall.
Go deeper when the hold gets easy.

Common mistakes

Knees past the toes
What you seeThe knees move forward past the toes and the heels feel light.
FixMove the feet farther from the wall.
Knees over the ankles spread the load across the thigh and the knee.
Hands on the thighs
What you seeThe hands push down on the thighs to hold the position.
FixHold the arms at the sides or cross them on the chest.
Pushing with the hands takes the load off the legs.

Stop the set if

Stop if you feel sharp pain in the knee.
Stop if the feet slip.
End the set when you cannot keep the back flat on the wall at the chosen depth.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Quadriceps · moderate confidence

Assisting

Glutes · moderate confidence
Adductors · moderate confidence
Deep core / trunk stabilizers · moderate confidence

Equipment

Bodyweight + Wall

Use a clear, solid wall and a floor where the feet do not slip.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A editorial reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 4, written from the blueprint CSV row and the Wave 2 rules page of 2026-10-12. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the rules page; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_air_squat, the closest Wave 1 record.
Skill tier beginner, failure cost low: the user slides up the wall to stop (rule 3).
Rule 2 gives this squat row primary_squat and secondary_lower. A wall sit is a timed hold, so the switch-on PR must decide if the engine may plan it as a main squat or only as a swap.
The prescription kind is duration only, as the Wave 1 planks. The CSV allows reps or duration; a wall sit has no reps.
`wall` is a picker id that every user has, so the record requires it and home stays yes. The optional box-step from the CSV is dropped; it does not fit the movement.
The CSV muscle list is the family hint; the record puts the quadriceps first and drops the hamstrings.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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