Wall Sit
45
/100
Best when...
- You need something you can do near your desk without much setup.
- Your energy is dipping and you want a more activating break.
- You only have about a minute between tasks or meetings.
Not ideal when...
- You want a nearly effortless reset that will not elevate breathing much.
Pairs well with...
a chest-opening or shoulder reset after long sitting
Better than X when...
Longer break routines when you only have 60 seconds and need immediate value.
Office-clothes alternative
Sit-to-Stand or Wall Push-Up are easy alternatives when you want something even more office-friendly.
Targets quadriceps, gluteals, erector spinae
MET 3.3 (derived), 0.9x walking
Joint ROM: 10%, posture benefit: 30%
Can be performed at or near a desk
quadriceps
gluteals
erector spinae
for 1 reps · roughly 0.5 min of brisk walking for a 70 kg person
45
5 reps
45
10 reps
45
15 reps
45
20 reps
45
30 reps
“Wall Sit scores 45/100, strongest in desk practicality. Suitable for a desk break.”
- Metabolic cost varies with body weight and fitness level
- mobility value, desk practicality are estimated, not directly measured
- Limited research data for this exercise
- Study populations may not represent sedentary desk workers
Measured (0)
Derived (3)
- MET value
- quadriceps activation
- caloric expenditure
Modeled (5)
- gluteals activation
- erector spinae activation
- joint ROM
- posture correction
- desk practicality
Estimating energy expenditure during bodyweight resistance exercise
Journal of Sports Sciences (2019)
MET values specific to bodyweight resistance exercises at various intensities