Wall Sit Challenge Generates Maximum Results (Download PDF)

Get Stronger and Leaner with the Wall Sit Challenge
Popular Health
By Popular Health Staff

Wall Sit Challenge

By performing the wall sit challenge you will build strength and tone multiple muscles in seconds each day for maximum results!

10 Tips To Get Amazing Results

  1. Learn how to eat healthy

  2. Pick healthier options for breakfast

  3. Don't stock junk food in the pantry

  4. Print 7 day keto meal plan & cheat sheet

  5. Eat plenty of fruit and vegetables to boost fiber intake

  6. Print the 30 day wall sit challenge below and do the workout

  7. Consume mostly water and cut down on alcohol

  8. Print healthy eating grocery list and shop smart

  9. Print meal plan template to keep you organized

  10. Prep your meals

Scroll Below To Discover Its Benefits, Muscles Worked, FAQ, Tips, Written & Video Instructions With Our Printable PDF For The Wall Sit Challenge & More!

Wall Sit Benefits

  • Maximum toning for thighs, butt, hips, calves, and lose belly fat
  • Burn calories in minimal time and your body will reap quicker results
  • Increases muscular endurance

Do Wall Squats Really Burn Fat

The wall squat is one of the best low impact workouts that break a sweat.

According to nationally recognized Health & Fitness expert, Stephanie Mansour, working the muscles of the legs will help with weight loss and overall calorie burn.

How Many Calories Does Wall Sit Burn

There is no denying that this lower body exercise can burn calories!

The number of calories you can burn will vary based on age, gender, intensity level and your body size.

Men tend to burn more calories since they tend to have more muscle mass.

According to Livestrong, you can burn approximately 15 to 18 calories during a five minute wall sit.

Do Wall Sits Help With Belly Fat

When performed correctly, this exercise is a great way to activate your abdominal muscles to help lose belly fat.

Muscles Worked

Just like functional training, the benefits of wall sits are endless! It is a super isometric exercise that engages the following muscles:

  • Quadriceps
  • Glutes
  • Abs
  • Hips
  • Calves
  • Hamstrings
  • Inner thighs
  • Lower Back

Do Wall Squats Tone Your Bum

The wall squat is an effective exercise to firm and tone your butt.

Does Wall Sit Make Your Bum Bigger

No, wall sits DO NOT make your bum bigger as they do not add mass.

What Do You Need To Do Wall Sit Exercise

  • Comfortable clothes
  • Training shoes
  • A smooth wall to lean against
  • Optional: resistance bands and dumbbells

How Long Should You Do Wall Squats

If you are a beginner and can't hold wall squats for very long, start off with 10 seconds and build up according to our infographic below.

Can You Do Wall Sits Everyday

Wall sits do not require a lot of time to complete. All you need are a few minutes per day to strengthen your abs, legs, and so much more!

30 Day Wall Sit Challenge Instructions

  1. Featuring 1 exercise for 30 days

  2. Instructions on how to perform the wall sit exercise

  3. Infographic with visual instructions to follow online

  4. Print PDF available at the end of the infographic

1st Day: 10 SECONDS 2nd Day: 20 SECONDS 3rd Day: 30 SECONDS 4th Day: 40 SECONDS 5th Day: 50 SECONDS 6th Day: 60 SECONDS 7th Day: 70 SECONDS 8th Day: 80 SECONDS 9th Day: 90 SECONDS 10th Day: 100 SECONDS 11th Day: 110 SECONDS 12th Day: 120 SECONDS 13th Day: 130 SECONDS 14th Day: 140 SECONDS 15th Day: 150 SECONDS 16th Day: 160 SECONDS 17th Day: 170 SECONDS 18th Day: 180 SECONDS 19th Day: 190 SECONDS 20th Day: 200 SECONDS 21st Day: 210 SECONDS 22nd Day: 220 SECONDS 23rd Day: 230 SECONDS 24th Day: 240 SECONDS 25th Day: 250 SECONDS 26th Day: 260 SECONDS 27th Day: 270 SECONDS 28th Day: 280 SECONDS 29th Day: 290 SECONDS 30th Day: 300 SECONDS

The wall sit, an intense exercise, similar in form to a squat, is performed against a blank wall. Make sure you perform the exercise properly by following our instructions.

Caution While Doing Wall Sits

If you have bad knees do not perform this exercise. While a burning feeling in the quadricep muscles is normal, if you feel pain in your knee, immediately stop the activity. If you find a 90 degree angle difficult, perform the exercise higher up.

See Video Demonstration

  1. Stand in front of a wall with your back facing the wall
  2. Slide your back down the wall slowly until your hips and knees bend at a 90 degrees angle
  3. Keep shoulders, upper back and the back of the head against the wall
  4. Both feet should be flat on the ground 6 inches apart with the weight evenly distributed
  5. Hold for the required amount of time stipulated on the workout
  6. Straighten your legs and come back to a standing position against the wall slowly

Variations Of The Wall Sit Exercise

The wall sit exercise can be performed by placing your hands on your hips, thighs, straight ahead of you, holding a dumbbell by your side or squeeze an exercise ball between your legs.

Other variations of the wall sit are the following:

  • Wall sit lat raise with dumbbells
  • Bicep curls with dumbbells
  • Shoulder press with dumbbells
  • Wall sit with stability ball
  • Single straight leg lift
  • Double heel lift
  • Wall sit with crossed arms
  • Medicine ball squeeze between thighs
  • Resistance bands secured mid thigh while holding single dumbbell



Wall Sit Challenge
Wall Sit Challenge

Print PDF Below


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