strength
Wall Sit
Exercise animation · 10-second loop
Use the controls to pause or replay. Follow the written cues and setup checks below.
Kalyra may avoid or modify this exercise when:
- Deep knee bendingKalyra holds back deep-knee-bend movements when you've flagged knee sensitivity.
Musclesquads
EquipmentNone
Positionstanding
Impactnone
Training roleSTRENGTH
Muscles at work
quads · primary muscles
Form cues
- Back flat on the wall, thighs parallel to the floor if available
- Weight in the heels, breathe steadily
- Stop early if the knee becomes uncomfortable
Common errors
- ✗ Hands resting on the thighs
- ✗ Holding the breath
How Kalyra programs it
Trains the squat pattern through quads with a clear rep target and progression path — one of the fundamental movements a balanced plan is built from.
Typically 1–3 sets of 30s, with the hold length scaled to the session.
Easier · Harder · Substitutions
No easier regression on file.
No harder progression on file.
Written cues and setup checks remain the instruction alongside available exercise animations.
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