FlexWall Sit
Muscles worked
- Rectus Femoris
- Vastus Lateralis
- Vastus Medialis
- Gluteus Maximus
- CategoryLegs
- Default target3 sets × 45 seconds
- EquipmentBodyweight
- Movement patternIsolation Lower
- Training stylesStrength
- LevelBeginner-friendly
Technique
Setup
Stand with your back flat against a wall and walk your feet out. Slide down until your thighs are parallel, knees at 90°.
Movement
Hold the position, breathing steadily, thighs parallel to the floor and back flat against the wall.
Form Tip
Keep your weight through your heels and your knees over your ankles, not past your toes.
Increase Difficulty
Hold longer, hold a dumbbell on your thighs, or lift one foot slightly.
Decrease Difficulty
Slide less deep so your knees bend less than 90°.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.