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VIDEO DEMO

Wall-sit isometric

Regression of Spanish Squat Isometric

YouTube · MedBridgeHow to Do a Wall Sit ExerciseWatch the demonstration

REGRESSION · HOW TO DO IT

Wall-sit isometric

These steps are written specifically for the Wall-sit isometric. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Place your back against a wall and walk the feet forward until you can hold a comfortable squat depth.

  2. 02
    Move the pattern

    Press through the whole foot and keep the knees tracking over the toes while the torso stays supported.

  3. 03
    Finish with control

    Hold the same depth for the prescribed time, then stand before the position changes.

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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02
03
More about this movement

KNEES & QUADS / 67

Control rangeIsometric

Wall-sit isometric

Sets: 3–5 · Time: 20–45 seconds

Wall-sit isometric is a regression of Spanish Squat Isometric. Use the written card above for its exact setup and execution.

Control range: Control work builds strength through rotation, balance, or a position you hold steady.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The strap supports the knees as you sit back into a tall, quad-loaded position. It gives you a clear place to build force and time under tension before adding speed or deeper movement.