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Wall Sit Exercise | Wall Sit for Older Adults

TThe Wall Sit is a simple yet powerful exercise that helps older adults build strength and endurance in the legs, especially the thighs and glutes.
It’s a fantastic way to improve lower-body stability, which supports walking, standing, and everyday activities.

INSTRUCTIONS:

  • Stand with your back flat against a wall and your feet about 60 cm (2 feet) away from it, hip-width apart.

  • Have a sturdy chair beside you or within arm’s reach for balance and support if needed.

  • Slowly slide your back down the wall by bending your knees slightly, as if beginning to sit into a chair.

  • Go only as low as feels comfortable, this might be a small bend at first.

  • As you build strength and confidence, you can progress to sliding further down the wall (aiming toward a 90-degree bend when ready).

  • Keep your knees above your ankles, not past your toes.

  • Engage your core and keep your back pressed gently into the wall.

  • Hold this position for 10–30 seconds, breathing steadily.

  • Slowly push through your heels to slide back up the wall and return to standing. Use the chair if needed.

How to Do a Wall Sit Exercise Safely (Chair-Assisted Version)

TIPS:

  • Keep your head and shoulders relaxed against the wall.

  • Don’t let your knees cave inwards — keep them aligned with your toes.

  • If it’s too hard, slide down only part of the way.

  • Keep your heels on the ground throughout.

  • Gradually increase your hold time as your legs get stronger.

MUSCLES WORKED:

  • Quadriceps (front of the thighs)

  • Glutes (buttocks)

  • Hamstrings

  • Core stabilisers

BENEFITS:

  • Builds strength and endurance in your legs.

  • Improves balance and stability for walking and standing.

  • Helps reduce knee and hip weakness.

  • Can be done safely at home without equipment.

  • Supports independence and mobility in everyday life.

BEGINNER VERSION:

  • If a full wall sit is too difficult, start by sliding only a small way down the wall (about halfway).

  • Hold for 5–10 seconds and slowly stand back up.

  • Over time, aim to go lower and hold longer as your strength improves.

PROGRESSION OF EXERCISE:

  • Gradually increase the depth of your wall sit as your strength improves.

  • Aim to hold longer each session — building up to 30 seconds plus.

  • Once confident, progress to a deeper wall sit (approaching 90° if comfortable).

  • For an extra challenge, lift one heel at a time or hold a small weight when strong and steady.