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

30 Day Wall Sit Workout

Wall Sit Challenge

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

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Scroll Below To See Full Instructions Along With Our Printable PDF For The 30 Day 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

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

  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.


30 Day Wall Sit Challenge

Print PDF Below

Download 30 Day Wall Sit Challenge PDF Download PDF

To learn how to achieve a lean fit healthy body permanently, try this unique method click here.

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Written by CIS

Change In Seconds is dedicated to helping its readers adopt a healthy lifestyle.

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