How Many Calories Do Wall Sits Burn in 2024? Experts Explain

Wall sits are a stealthy strength exercise that can ignite your muscles and your metabolism. “How Many Calories Do Wall Sits Burn? Experts Explain” squats down to reveal the surprising calorie burn behind this static exercise.

How Many Calories Do Wall Sits Burn?

Wall sits are isometric exercises, which means they involve maintaining a static position for a set duration of time. When you perform a wall sit, you essentially hold a sitting position against a wall without the support of a chair, with your knees bent at a 90-degree angle. This exercise targets your quadriceps, hamstrings, glutes, and calves, and it’s a fantastic way to build endurance in these muscle groups.

Although the calorie burn associated with wall sits may not be as high as that of some other exercises, they still contribute to overall calorie expenditure. Since calorie burn is directly related to exercise intensity and body weight, it’s important to know that the number of calories you burn during wall sits can vary.

Here’s a quick reference to give you an idea of the calorie burn per 5 minutes of wall sits based on an average weight of 154 pounds:

Duration (Minutes)Calories Burned (Approx.)
515 to 18

If you increase the duration to 10 minutes, you may burn approximately 34 to 59 calories, depending on your weight and intensity.

Remember, while wall sits are more about muscle endurance and strength than high calorie burn, they do help boost your metabolism. As part of a comprehensive fitness routine, they can assist in weight management and indirectly influence your calorie deficit, which is essential for fat loss.

Executing Wall Sits with Perfect Form

Proper Alignment and Technique

Your form must be impeccable to maximize your wall sit. Start with your back flush against a wall, feet shoulder-width apart. Now, slide down until your thighs parallel the ground, ensuring your knees are directly above your ankles. Your hips and knees should form a 90-degree angle. Engage your core to keep your back straight, and remember to breathe!

  • Feet Position: Shoulder-width apart
  • Thighs: Parallel to ground
  • Knees: Directly above ankles
  • Back: Flush against the wall

Variations for Intensity and Challenge

Up the intensity by mixing in variations. Try a single-leg wall sit; lift one leg for an added balance challenge. Or, hold a weight with a weighted wall sit to challenge your muscles further.

  • Single-leg wall sit: Lift one leg off the ground
  • Weighted wall sit: Hold a weight in front of your chest

Safety Tips to Prevent Injury

Safety is key to any exercise. Keep your hips, knees, and ankles in alignment to prevent strain. To protect your joints, avoid letting your knees extend past your toes. If you feel sharp pain, adjust your form or take a break.

  • Alignment: Hips, knees, and ankles should be in a straight line
  • Knee Position: Do not let knees extend past toes

Enhancing Wall Sit Workouts for Maximum Benefits

Amp up the intensity of your wall sits by incorporating weights! This adds resistance and maximizes muscle engagement across your quads, glutes, hamstrings, and core, turning an already powerful exercise into a full-blown strength session.

  • Dumbbells: Hold a dumbbell in each hand with arms at your sides.
  • Kettlebell: Hold a kettlebell close to your chest to engage your core further.
  • Weighted Vest: Wear a weighted vest to distribute added resistance, challenging your body to maintain the static hold.

Measuring Progress and Increasing Difficulty

Tracking your progress is key to truly harnessing the benefits of wall sits. Note your hold time and added weight to see how your endurance and strength grow over time.

  • Start with Baseline: Time your initial wall sit without any weights. Record this as your starting point.
  • Progressive Overload: Gradually increase the time holding the position or add more weight as you advance.


Do wall sits burn calories?

Yes, wall sits burn calories by engaging multiple muscle groups. A five-minute session burns around 25-35 calories.

Is a 2 minute wall sit good?

A 2-minute wall sit is beneficial as it strengthens the thighs, glutes, and core, enhancing muscular endurance.

Do wall sits burn belly fat?

When combined with a calorie deficit, Wall sits can contribute to overall fat loss, including belly fat.

How many calories does 100 sit burn?

Doing 100 sit-ups might burn approximately 20-30 calories, depending on your weight and intensity of the exercise.

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