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12 Major Benefits Of Wall Sit Exercise! How To Do Wall Sit for a Long Time!

Surprised! How can an exercise such as a Wall Sit has 12 Major Benefits! Yeah, the Benefits of a Wall sit exercise is much more than you have ever imagined. Also, there are many such surprises waiting for you throughout the article. I hope you will enjoy them!

Wall sits are the type of exercise that focuses on almost every part of the body. This makes wall sits an important exercise to be included in your daily workout routine. Also, the 12 major benefits of wall sit are the prime reason why one should go for it! Wall sits are also known as wall squats.

Before directly jumping on to the 12 Benefits of doing wall sits daily, let me first describe to you the main contents of the article in short. Firstly we will see the benefits of wall sits then the muscles worked and how to do wall sits for a long time. Then how long should one do wall sits and finally the how many calories does a wall sit burn!

12 Major BENEFITS Of Wall Sit Exercise-

1. Builds Rock Hard Abs

Wall Sit pressurizes the abdominal muscles a lot and leads to their development. They are one of the best abs-building exercises. It first burns a lot of fat and slowly improves the abs. This may be a time taking process but is surely worth doing exercise.

2. Improves Focus

It enhances a person’s thinking area of the brain and ultimately improves the focusing power. The benefits of wall sit have this as an important benefit in the long list. The reason is that researchers have shown that the exercises that are time-dependent & involve staying calm improve concentration power.

3. Tones your legs

As wall squats focus on the leg muscles especially the calf muscles, they lead to their toning. This occurs due to the repetitive exertion of the same muscles.

4. Improves Body Posture

Wall sits definitely improves the body posture as well as lead to their improvement. The upper body is in continuous strain during the exercise and makes it attain good posture over time.

The benefits of wall sit exercise are not visible until it is done for a long period and on a regular basis. Time plays an important role in repeating the benefits of wall squats that are mentioned here. So have patience and give at least 30 days to see the results.

5. Equipment less Exercise

As the name suggests there is no need to buy any sort of equipment to do this exercise. It is very feasible to do since you just need a wall and that’s it!

6. Easy To Do. (Anywhere)

Yup! This exercise is so feasible that it can be done anywhere and anytime. Just stand near a smooth wall and start your wall sits exercise.

7. Improves Balance

Doing wall sits daily has many benefits, and this benefit is something different and to some extent unbelievable. But nevertheless, wall sits do improves your balance.

This is due to the fact that some areas of your brain that are responsible for balance are stimulated and developed eventually. The more you carry out your exercise the more benefits you will reap through it. ( This is fairly applicable to almost all exercises.)

8. Enhances Stamina & Endurance.

Endurance and stamina get to build more strongly as the days start passing by. The more you get better at wall sits the faster your stamina would improve.

9. Let You Burn Thigh Fat

As it is a very high energy-consuming exercise due to heavy load on the specific muscles, it burns a lot of fat. This is due to the high energy supplied by the fat molecules.

Doing Wall sits in the morning would burn more calories than in any other period. Do you want to know the reason behind morning been the best time to do exercise?

Read this Free Article- When is the Best Time of Day to Exercise? Know the Benefits of Each!

10. Lowers Blood Pressure.

Do you know what is the main reason behind hypertension? Well, let me explain to you in short. When the person gets excess fat deposition( get obese) blood supply to them is provided which in turn leads to an increase in the blood requirement and this builds pressure on the heart.

Doing exercises lead to fat burning, which ultimately leads to reduced pressure on the heart. The result is decreased blood pressure as a whole. Doing HIIT burns a lot of fat and therefore is good for the heart’s health.

11. Strengthen Your Calf & Core.

Mainly the calf and abdominal muscles are worked during the wall sit exercise. This tends to pressurize these muscles that at the end of the day will lead to their development.

The more you exert out your muscles the faster you will see their development. Remember that the results would not be seen in a couple of days rather it may take few months to years.

12. Improves Body Circulation.

If you have read benefit number 10 then you can easily understand the reason behind this benefit. Basically increased heart rate as well the cardiac output causes the blood to rush through the blood vessels. This makes sure that all the organs are functioning well which will lead to overall good health.

So here we are done with the long but interesting list of 12 Major Benefits of doing Wall sits daily. Now let us first see the muscles worked in wall sit.

Do you know How to do Perfect Squat? Know it now- SQUATS: How to do Squats, BENEFITS, FAQS & Safety Tips!

Muscles Worked in Wall Sit-

  • Glutes
  • Calves
  • Quadriceps
  • Hamstrings
  • Adductor muscles
  • Abdominal muscles.

We can see that the main muscles worked during wall sit exercise are the thighs, leg, buttock muscles, and abdominal muscles. Well, you can refer to Wikipedia for more info.

How to Do a Wall Sit-


  1. Find a wall and stand near to it with a squats position and shoulder-width distance in between your legs.
  2. Now lay your weight on to the wall and maintain a distance of half a meter in your legs and the wall.
  3. Lower your body down until you make a chair shape body shape.
  4. Hold on the wall sit position for 30 to 60 seconds and repeat it 2 to 3 times.
  5. That’s it! Now you know How to do wall sit exercise for a long time!

This was a 5 easy steps guide on how to do wall sits exercise for long time!!!

How Long Should A Beginner do Wall Sits?

A beginner should do wall sits for 30 seconds to 60 seconds in a set of 3. If you feel it difficult to achieve, kindly reduce the time span but increase the number of repetitions from 2 to 5 sets. It is hard for a beginner to do wall sit for a couple of weeks, where you should hold for at least 30 seconds. But after 4 weeks increase the time of wall sits to 45-60 seconds.

I know it sores in the thigh and feels like the thighs are burning, but trust me doing them would definitely benefit you in the end! As the saying goes, ‘No pain No gain!’

How Many Calories Does a Wall Sit Burn?

A wall sits burns 15 to 20 calories for an average adult human performing it for 5 minutes. The number of calories burned is mainly dependent on 3 Major Factors

  1. Your Weight.
  2. Time spent on the exercise.
  3. The Type Of Exercise.

The number of calories burned can be varied with the variation of the above 3 factors. To increase the total fat burn in wall sit you should do wall sits on a regular basis with an off on weekends or so. Moreover, Wall sits calories burned varies mainly based on the above 3 factors.

Wall sits calories burned for 10 minutes- 30 to 40 calories.


Evening Wall Sit help to reduce weight?

Yes, Of course! Time does matter for exercise, but evening, as well as morning, are more effective when compared to the afternoon. Visit for more!

What do wall sits do for your body?

Wall sits have lots of benefits such as helping to Build Rock Hard Abs, improving focus, enhancing stamina, and much more.

Do wall sits burn belly fat?

Yes definitely! Wall sits burn a good amount of belly fat. A wall sits burns 15 to 20 calories for an average adult human performing it for 5 minutes.

How long should you wall sit?

A beginner should do wall sits for 30 seconds to 60 seconds in a set of 3. If you feel it is difficult to achieve, kindly reduce the time span but increase the number of repetitions from 2 to 5 sets. It is hard for a beginner to do wall sit for a couple of weeks, where you should hold for at least 30 seconds. But after 4 weeks increase the time of wall sits to 45-60 seconds.

Are Wall sits bad for you?

It depends on age and other physical as well as physiological factors of the person! Taking a healthy adult into consideration wall sits are not at all bad to perform! Rather they have numerous benefits.

Do wall sits work abs?

Yes! Walls sits do work abs. Rather they tremendously help in building rock-hard abs! Visit this free article to know in detail!

Are Wall sits bad for knees?

If wall sits are done in excess may be harmful to knees!

Thanks For Reading!

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