Wall Sit
A steady hold that builds and calms the front-thigh (quad) muscles.
What it helps
Builds quad endurance in a steady hold, training the knee to support you through standing and stairs.
How to do it
- Stand with your back against a wall, feet shoulder-width apart and a step out from the wall.
- Slide down until your knees are bent toward a comfortable, pain-free angle (don't go past 90°).
- Hold the position, keeping your back against the wall and weight in your heels.
- Slide back up to rest, then repeat.
Tips
- Work in a range that doesn't sharpen the front-of-knee pain.
- Keep it steady — no bouncing; breathe normally through the hold.
Commonly done as hold 30–45s sets of 4–5 holds, most days.
Where this appears in recovery
Wall Sit is part of 21 recovery programs, most often at the strength building (months 2–5), strength building (months 1–3) and strength & function (weeks 3–6) stages, among others. Each program shows how it fits alongside the other movements:
- ACL Revision Reconstruction exercise guide
- Knee Arthroscopy (Diagnostic / Debridement) exercise guide
- Knee Arthroscopy with Partial Meniscectomy exercise guide
- PCL Reconstruction exercise guide
- Microfracture (Knee Cartilage) exercise guide
- ACL Reconstruction exercise guide
- MACI Cartilage Implantation exercise guide
- Quadriceps Tendon Repair exercise guide
- Patellar Tendon Repair exercise guide
- Osteochondral Autograft (OATS) exercise guide
- Meniscal Repair exercise guide
- MCL Reconstruction exercise guide
- …and 9 more
All exercise guides · Condition guides · Recovery education
These are general exercise guides, not a personal prescription. The repetitions and frequency shown are what's commonly used — your own surgeon or therapist may advise something different, and their guidance comes first.