Exercise profile
Best forEnduranceGeneral fitness
Effectiveness★★★☆☆ 3/5
EquipmentWall
Also worksGlutes
Recommended3 x 30-60 s holds
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- Builds quad endurance with a simple isometric hold.
- Setup
- Back flat on a wall, feet out, thighs parallel to the floor.
- Common mistakes
- Sitting too high or sliding the hips back up to rest.
- Easier
- Hold a shallower angle for less time.
- Harder
- Hold longer or rest a weight on the thighs.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s