Try This 30 Day Wall Sit Challenge (Inc. Printable PDF)

30 Day Wall Sit Challenge-min

Wall sits are a beginner-friendly exercise that can be done anywhere… and they are incredibly effective at working the quads and thigh muscles.

The exercise is “isometric” (no movement) and involves holding a parallel squat against a wall.

Although the movement looks simple, you’ll soon discover it is incredibly tough and will have your thighs feeling the burn in next to no time.

The exercise is often performed incorrectly though, which means the muscles may not be activated as they should… but we’ve included tips on how to do wall sits properly, how to progress it, and common mistakes to avoid.

This wall sit challenge also includes two versions, one suitable for beginners and one for those who really want to challenge themselves.

(We’ve also included what the current World Record is for added motivation!)

How to do a Wall Sit Properly

To make the most of this wall sit challenge, you want to make sure you’re doing the exercise properly. To do wall sits:

  • Start with your back flat against a wall and your knees bent at 90 degrees, so your ankles are stacked directly below your knees.
  • Your feet should be roughly shoulder width apart.
  • Keep your back straight and brace your core for the duration of the exercise.
  • Push through the heels of your feet to create the stability needed to hold this position for the duration required.

Coach’s Tip – You could also do wall sits by leaning back on a stability ball, placed between you and the wall. This helps to provide extra support during the movement.

Increase the Challenge

If you want to increase the difficulty of wall sits during this challenge, you could incorporate calf raises as you hold the squat position. Alternatively, you could add additional weight, for example, by placing a bumper plate on your lap or holding a kettlebell/dumbbell.

Wall Sit Challenge

This wall sit challenge is all about progress… each day, the aim is to hold a wall sit for slightly longer. By the end of the 30 days, the progress will be significant, demonstrating clear improvements in your strength and endurance.

This challenge also uses averages for men and women based on data from physiotherapy test results for wall sits, to create a tough yet achievable 30 day challenge that most people can find useful.

You could do this challenge along with other exercises on some days, as part of your fitness routine. Alternatively, you could do them to break up long periods of being sedentary during each day.

The beginner wall sit challenge aims to take you from absolute beginner (and holding a wall sit for 5 seconds) all the way up to a 60 second wall sit by the end of the challenge. We would recommend most people starting with this one. If you’re struggling to even get into a wall sit position, we wouldn’t recommend trying to hold the exercise and instead, perhaps consult a Physical Therapist about improving strength, mobility and stability around the hips, core and legs.

The advanced wall sit challenge aims to make your quads feel the burn from day one and to really push how far you can go in 30 days. By the end of 30 days, you’ll be holding the wall sit for 5 minutes!

Day 15 seconds30 seconds
Day 210 seconds45 seconds
Day 312 seconds60 seconds
Day 415 seconds1 minute 20 seconds
Day 517 seconds1 minute 30 seconds
Day 620 seconds1 minute 40 seconds
Day 722 seconds1 minute 50 seconds
Day 824 seconds2 minutes
Day 926 seconds2 minutes 10 seconds
Day 1028 seconds2 minutes 20 seconds
Day 1130 seconds2 minutes 30 seconds
Day 1231 seconds 2 minutes 40 seconds
Day 1332 seconds2 minutes 50 seconds
Day 1433 seconds3 minutes
Day 1534 seconds3 minutes 10 seconds
Day 1635 seconds3 minutes 20 seconds
Day 1736 seconds3 minutes 30 seconds
Day 1837 seconds3 minutes 40 seconds
Day 1938 seconds3 minutes 50 seconds
Day 2039 seconds4 minutes
Day 2140 seconds4 minutes 5 seconds
Day 2242 seconds4 minutes 10 seconds
Day 2344 seconds4 minutes 20 seconds
Day 2446 seconds4 minutes 25 seconds
Day 2548 seconds4 minutes 30 seconds
Day 2650 seconds4 minutes 35 seconds
Day 2752 seconds4 minutes 40 seconds
Day 2854 seconds4 minutes 45 seconds
Day 2957 seconds4 minutes 50 seconds
Day 3060 seconds5 minutes

Adapting the Challenge for Your Level

This challenge is all about progression, so feel free to adapt the timings to better suit your level, but try and keep increasing the duration of the hold each day. If you want to increase the difficulty, try adding additional weight to the exercise.

Printable PDF

If you would like to print this wall sit challenge off, you can view a PDF version of the 30 day challenge by clicking below. Print this off and place it on your desk or by your bedside table to keep motivation high.


What are the Benefits of Wall Sits?

Wall sits are an effective way to isolate and strengthen the front of your legs (i.e., your quads). The exercise is isometric and so challenges the muscles differently to other lower body exercises like squats or lunges, making them a useful addition to any lower body workout.

Isometric exercises help improve stability, which is very useful for everyday activities.

Wall sits also help improve muscular endurance, as the exercise requires the muscles to be engaged for long periods.

Wall sits can also be done anywhere and don’t require any equipment, making them a great exercise for everyone.

What Muscles do Wall Sits Work?

Wall sits primarily work the quads. They also activate the glutes, hamstrings and calves, as well as the core.

What are Common Mistakes?

The most common mistake with wall sits is not getting into a deep enough squat position. Your thighs should be parallel to the floor (and knees bent at 90 degrees).

Pushing through your toes, instead of your heels, is another common mistake with wall sits too.

What’s the World Record for Wall Sits?

The World Record for wall sits (also referred to as Samson’s Chair) is 11 hours 51 minutes and 14 seconds by Thienna Ho in 2008.

Bottom Line

This wall sit challenge can be a great way to keep active during the day and work on your quad strength.

Make sure to include plenty of stretching during the 30 days too, especially quad stretches, to help aid muscle recovery.

We would recommend doing other exercises alongside wall sits during the challenge too, helping to improve all-round strength and conditioning.

If you feel pain or discomfort at any point, stop doing the wall sits.

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