TIERS
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TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Quads

Wall Sit

BodyweightIsolationEasy to learn
Front
Back
Primary Secondary

Works

Quads

Also glutes

You need

Wall

How to do itPicture · 3 steps
  1. 1Back flat on the wall
  2. 2Thighs parallel to the floor
  3. 3Hold for time

Most common mistake

Hands pushing on the thighs.

Watch a demo
B
For skiing
#11 of 23
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Research
66
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 66
Transfer · 45%4/5
Injury protection · 30%2/5
Practicality · 25%5/5

Holds the same isometric quad position as a long turn.

How scores work

Machine taken? Swap to

  • SBulgarian Split SquatDumbbell
  • ALateral LungeDumbbell
  • ASingle-Leg RDLDumbbell
  • SLateral BoundBodyweight

Takes

None yet
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