Wall Sit Challenge | 30 Day Wall Sit Challenge (Download PDF)

30 Day Wall Sit Workout

Wall Sit Challenge

By performing the wall sit challenge you will build strength and tone your quads, glutes and calves, in seconds each day for maximum results!

Scroll Below To See Full Instructions Along With Our Printable PDF For The Wall Sit Challenge

Wall Sit Exercise Muscles Worked






Inner thighs

Lower Back

Wall Sit Exercise Benefits

  1. Builds strength
  2. Builds endurance
  3. Burn calories
  4. Can help your body reap quicker results

30 Day Wall Sit Challenge Instructions

1) Featuring 1 exercises Day 1 to Day 30

2) Instructions on how to perform the wall sit exercise

3) Infographic with visual instructions to follow online

4) Print PDF available at the end of the infographic

1st Day: 10 SECONDS
2nd Day: 20 SECONDS
3rd Day: 30 SECONDS
4th Day: 40 SECONDS
5th Day: 50 SECONDS
6th Day: 60 SECONDS
7th Day: 70 SECONDS
8th Day: 80 SECONDS
9th Day: 90 SECONDS
10th Day: 100 SECONDS
11th Day: 110 SECONDS
12th Day: 120 SECONDS
13th Day: 130 SECONDS
14th Day: 140 SECONDS
15th Day: 150 SECONDS
16th Day: 160 SECONDS
17th Day: 170 SECONDS
18th Day: 180 SECONDS
19th Day: 190 SECONDS
20th Day: 200 SECONDS
21st Day: 210 SECONDS
22nd Day: 220 SECONDS
23rd Day: 230 SECONDS
24th Day: 240 SECONDS
25th Day: 250 SECONDS
26th Day: 260 SECONDS
27th Day: 270 SECONDS
28th Day: 280 SECONDS
29th Day: 290 SECONDS
30th Day: 300 SECONDS

The wall sit, an intense exercise, similar in form to a squat, is performed against a blank wall. Make sure you perform the exercise properly by following our instructions.

Caution While Doing Wall Sits

If you have bad knees do not perform this exercise. While a burning feeling in the quadricep muscles is normal, if you feel pain in your knee, immediately stop the activity. If you find a 90 degree angle difficult, perform the exercise higher up.

How To Do The Wall Sit Workout

  1. Stand in front of a wall with your back facing the wall
  2. Slide your back down the wall slowly until your hips and knees bend at a 90 degrees angle
  3. Keep shoulders, upper back and the back of the head against the wall
  4. Both feet should be flat on the ground 6 inches apart with the weight evenly distributed
  5. Hold for the required amount of time stipulated on the workout
  6. Straighten your legs and come back to a standing position against the wall slowly

Variations Of The Wall Sit Exercise

The wall sit exercise can be performed by placing your hands on your hips, thighs, straight ahead of you, holding a dumbbell by your side or squeeze an exercise ball between your legs.


Wall Sit Challenge

Print PDF Below

Download PDF Download PDF

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Written by Rhonda Shade

Rhonda Shade Is the founder of Change In Seconds. A healthy living platform that features clean eating, healthy recipes, meal prep, printable workouts & a unique tracking software to help you achieve a healthy lifestyle.

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