Legs with a wall
Wall Sit
Back on the wall. Sit like a chair that does not exist. Breathe. That is the set.
Hunter: I throw these in when the squat rack is a crowd. Time is the load.
Cues
- Feet out in front. Whole back on the wall.
- Slide down until your thighs are near parallel. Knees over mid-foot.
- Heels stay down. Do not roll onto your toes.
- Hands off your thighs. Arms hang or cross.
- Breathe. Stop when the line breaks, not when you panic.
Setup
Clear a wall. Phone where you can see a timer without craning. Start with 20-40 seconds. Three sets. That is a finisher, not a personality.
Why it belongs in week one
A wall sit teaches you to sit in your legs without a bar. Pair it after goblet squats or bodyweight squats. Log the seconds. Next week, add 5 or keep the time and shake less.
Dorm version
Same wall. Same rules. You do not need a gym for this one. You need a timer and honesty.
Common misses
Hovering high because parallel felt hard. Holding your breath until you go red. Sliding into a slouch. If your knees cave, stand up, reset narrower or wider until they track.
FAQ
How low?
Near parallel is the default. Higher is allowed if your knees complain. Match last week.
Log wall-sit time in the free Vitality Engine. Duration counts. Guessing does not.