Isometric Wall Sit
Beginner · No equipment · Target: quadriceps, patellar tendon
How to do it
- Sit against a wall with knees bent to a comfortable, pain-free angle (often 45–90°).
- Keep the back flat against the wall and weight through the heels.
- Hold steady while breathing normally.
- Progress: lower angle or longer holds.
- Regress: shallower angle, shorter holds.
Dosage: 5 × 30–60 s holds
Stop if…
- Pain above 3–4/10 during the hold
- Numbness or tingling in the leg
- Pain keeps you awake at night or worsens over days.