How to use the online timer
A minute against a wall with the thighs level is an argument between your legs and your patience, and the legs usually last longer. There is no equipment, no technique to learn and nowhere to hide, which makes it a useful finisher after a session or something to do in a corridor when a gym is full and every rack is taken.
Slide down until the thighs are parallel to the floor with the knees directly above the heels, back flat against the wall, hands off the legs. Hands on the thighs quietly takes a good share of the load. Keep this tab open while the count runs — the countdown belongs to the page, and looking away to check a clock is exactly what a wall sit does not need.
Progress here is measured in seconds and comes quickly at first. Once a minute is comfortable, holding a weight or lifting one heel slightly changes the exercise more usefully than simply extending the time. Coming out of it slowly rather than collapsing sideways is worth practising too, particularly at the end of a session when the legs have already done a lot.
Common questions
Can I rest my hands on my thighs?
Better not to — hands on the legs quietly take a good share of the load. Keep them off, with the back flat against the wall and the knees directly above the heels.
How do I progress past a minute?
Holding a weight or lifting one heel slightly changes the exercise more usefully than simply adding time. Coming out of it slowly rather than collapsing sideways is worth practising too.
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