Written by Anne Praino, Account Manager
The holidays are all about joy, family and festive traditions — but let’s be honest, they also come with plenty of sitting and snacking. This December, why not shake things up? Instead of letting downtime win, we’re turning it into a chance to stay strong and energized. Enter the wall sit — a simple move with big benefits. Not only does it fire up your quads, hamstrings and glutes while engaging your core for better stability, but it also helps improve posture and build stamina. The best part? No equipment, no fuss — just you, a wall and a few seconds of determination.
Wall sits, also called wall squats, are a type of isometric (static) exercise, meaning you hold a position without moving. Instead of lifting, pushing or pulling, your muscles stay engaged and steady. As you maintain the sit, your legs work against gravity, creating resistance that builds strength and supports flexibility. A wall sit looks similar to a squat, but the wall provides extra support — making it a great option for those who find traditional squats challenging. (Justin, 2025)
One of the biggest benefits of a wall sit is that it works your entire lower body. While it’s an isometric exercise, it’s also considered a compound movement because it engages multiple joints and muscle groups at the same time. Your quads, hamstrings and glutes all get involved, making it a highly effective lower-body workout. The goal of a wall sit is not to build muscle mass — it’s to improve muscular endurance. Few isometric exercises target all the major leg muscles at once, which makes the wall sit a unique and valuable addition to any fitness routine. (Ward, 2023)
Engaging your core during wall sits isn’t just a bonus — it’s essential for stability. When you hold this position, your deep abdominal muscles, lower back and obliques all fire up to keep your torso upright and your spine supported. This activation doesn’t just make the exercise more effective — it can improve posture, enhance control in big lifts like squats and deadlifts, and even help prevent injuries. A strong, stable core means better balance, coordination and overall strength — benefits that go far beyond the wall. (How to Do a Perfect Wall Sit and Boost It, 2025)
So how is this simple yet powerful exercise done? To do it correctly, stand with your back flat against a sturdy wall and walk your feet about two feet forward, keeping them shoulder-width apart. Engage your core by drawing your abs inward, then slowly lower into a squat until your thighs are parallel to the floor, forming a 90-degree angle with your calves — like sitting in an invisible chair. Hold this position for 15 to 30 seconds, resting your arms lightly against the wall or on your thighs, then push through your feet to return to standing. Repeat as desired for a great lower-body workout. (Bass, 2024)
Join us for our Holiday Hamstring Hold Challenge! Start on December 1 (yes, it’s a Monday) with a 20-second wall sit and do it every day of the work week. Week two add 10 seconds until you’re up to one minute the last week of the month. Be bold and push for two minutes on New Year’s Eve. By the end of the month, you’ll have stronger legs, better endurance and a new healthy habit to carry into the new year. Happy Holiday Hamstring Hold! 😊
