{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Wall Squat",
      "kind": "common"
    },
    {
      "text": "Wall Sit Hold",
      "kind": "common"
    },
    {
      "text": "Isometric Wall Squat",
      "kind": "common"
    },
    {
      "text": "Wall-sit",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "synergist"
      },
      {
        "muscle": "adductor-magnus",
        "role": "synergist"
      },
      {
        "muscle": "soleus",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength",
      "rehabilitation"
    ],
    "movement_patterns": [
      "squat"
    ],
    "mechanics": "compound",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "wall"
      ]
    ]
  },
  "external_ids": {
    "wger": "718,1408"
  },
  "id": "oec:wall-sit",
  "instructions": {
    "setup": [
      "Stand with your back flat against a sturdy wall.",
      "Step your feet forward roughly two feet from the wall, positioned hip- to shoulder-width apart.",
      "Ensure your head, upper back, and lower back are resting evenly against the surface."
    ],
    "steps": [
      "Slide your torso down the wall by bending your hips and knees until your thighs are parallel to the floor.",
      "Adjust your feet so your knees are positioned directly over your ankles, forming a 90-degree angle at both the knees and hips.",
      "Cross your arms over your chest or rest your hands lightly at your sides without pushing on your thighs.",
      "Hold this position statically for the prescribed duration while driving pressure evenly through your midfoot and heels.",
      "To finish, push through your heels and use your hands against the wall to slide back up to a standing position."
    ],
    "breathing": "Breathe steadily and deeply throughout the hold; avoid holding your breath under tension.",
    "cues": [
      "Keep back flat against the wall",
      "Knees stacked over ankles",
      "Thighs parallel to the floor",
      "Hands off your thighs"
    ],
    "common_faults": [
      {
        "fault": "Resting hands or forearms on the thighs to bear weight.",
        "correction": "Cross your arms over your chest or keep them dangling by your sides to keep the load on your legs."
      },
      {
        "fault": "Knees tracking past the toes due to feet positioned too close to the wall.",
        "correction": "Walk your feet further forward so your shins remain vertical when your thighs reach parallel."
      },
      {
        "fault": "Sitting too high or dropping hips below 90 degrees.",
        "correction": "Lower until thighs are parallel to the ground, keeping hips and knees aligned horizontally."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the floor surface has sufficient traction to prevent feet from slipping outward during the hold."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "convention": "not-applicable",
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Wall Sit",
  "previous_ids": [
    "oec:wall-squat"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Wall Squat",
        "url": "https://wger.de/en/exercise/718/view-base",
        "license": "CC0-1.0",
        "author": "Blablabla"
      },
      {
        "title": "wger: Wall-sit",
        "url": "https://wger.de/en/exercise/1408/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "clafal"
      }
    ]
  },
  "relations": [
    {
      "type": "regression-of",
      "target": "oec:squat-hold"
    },
    {
      "type": "substitute-for",
      "target": "oec:squat-hold"
    }
  ],
  "setup": {
    "position": "seated",
    "range": "pause",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "An isometric bodyweight exercise where you hold a seated squat position against a wall to build lower-body endurance."
}