Knee
Wall Sit Iso
Load the front of the thigh and the tendon under the kneecap with a still hold — without beating up a noisy knee.
3 × 30–45s
Wall
Form stills · coming
Why we use it
A mid-height wall sit loads the tendon under the kneecap at home, without a gym machine. Stay at a height the knee can tolerate.
Start here
Back to the wall. Feet forward. Slide down until the knees are bent about halfway. Weight in the heels. Knees track over the second toes.
How to
- 1Back to the wall. Feet forward. Slide down until the knees are bent about halfway — not a deep squat.
- 2Heels heavy. Knees over the second toes.
- 3Hold 30–45 seconds. Stand up if pain climbs. Rest two minutes. Repeat.
Feel for
Work in the front of the thighs. Knees tracking. A breath you can finish. Pain that stays flat or drops — not a climb.
Breathing
Slow breath through the nose. If you hold the breath, you are too low.
Do this
- — Halfway is enough. Deeper is not better on a noisy tendon.
- — Breathe. If you cannot, rise an inch.
- — Knees over the second toes. Do not let them dive in as you fatigue.
Common mistakes
- — Sliding into a deep squat and holding the breath.
- — Knees collapsing in the last 10 seconds.
Regression · Progression
Easier: Higher on the wall, 20-second holds.
Harder: 45-second holds, or a backpack for load. Still halfway down, not rock-bottom.