Dumbbell Wall Sit

Exercise Summary
Primary Muscle(s) Quads
Secondary Muscle(s) HamstringsAbdominalsBiceps
Equipment Dumbbell
Emphasis Compound
Type Squat

Dumbbell Wall Sit Instructions

  • Place your back and head against the wall. 
  • Walk your feet out slightly and lower your body till your hamstrings are parallel to the floor.
  • Your feet are at or just outside shoulder-width and toes pointed straight ahead.
  • Hold one dumbbell in a front rack position, as if you were performing a goblet squat.
  • Hold this position.


  • Have the feeling of pushing your body back into the wall.
  • Do let your upper back cave or rest your elbows on your quads.
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