Fitness-Challenge
The wall sit is an exercise where you “sit” with your back against a wall, as if you were sitting on an invisible chair. Sounds easy, but it’s incredibly effective – for your whole body and your mental strength!
One Exercise –
A Full Workout
The wall sit is the perfect abs, legs, and glutes workout. This exercise mainly targets the glutes and thighs (quadriceps), stabilizes your entire core, and builds endurance and willpower. Regular training leads to toned legs, improved posture, and increased muscular endurance. We’ll show you how to do the wall sit and how to turn it into a 14-day Wall Sit Challenge!
Step 1
Stand with your back against the wall, feet about 50–60 cm away.
Step 2
Slide down until your knees are at a 90-degree angle. Hold this position – do not use your hands for support! Breathe calmly and evenly.
Step 3
After the exercise: Gently shake out your legs or stretch (e.g., your thighs).
14 days to make you fitter, stronger & more motivated!
Day 1
Hold 2 × 20 seconds, 30 seconds rest.
Day 2
2 × 30 seconds, 30 seconds rest.
Day 3
2 × 40 seconds, 30 seconds rest.
Day 4
3 × 30 seconds, 30 seconds rest each.
Day 5
3 × 40 seconds, 30 seconds rest each.
Day 6
3 x 50 seconds, 30 seconds rest each.
Day 7
3 x 60 seconds, 30 seconds rest each.
Day 8
Rest/Stretch
Day 9
3 x 70 seconds, 30 seconds rest each.
Day 10
3 x 80 seconds, 30 seconds rest each.
Day 11
3 x 90 seconds, 30 seconds rest each.
Day 12
3 x 100 seconds, seconds rest each.
Day 13
3 x 110 seconds, 30 seconds rest each.
Day 14
3 x 120 seconds, 30 seconds rest each.
Those who complete the 14-Day Wall Sit Challenge significantly strengthen their leg and core muscles, increase leg endurance, and develop greater mental resilience. In a short time, you’ll notice firmer thighs and improved posture. The wall sit is a simple, effective exercise that delivers visible and tangible results quickly – a perfect starting point for more fitness! Find even more wall exercises here:
This article was written by the “best-fitness-apps” editorial team and reviewed by:
