How to do the wall sit
Thighs parallel to the floor, back flat against the wall.
Step by step
- Stand with your back against a wall and walk your feet out about half a metre.
- Slide down until your knees are bent to 90° and your thighs are parallel to the floor.
- Keep your whole back pressed to the wall and your hands off your legs.
- Hold for the full time, breathing steadily.
The cue that matters: Thighs parallel to the floor, back flat against the wall.
How it progresses over eight weeks
In the Fitness Akhi programme, the wall sit appears on Lower Body & Core day, for 3 rounds. The target rises every two weeks — these are the intermediate figures, and there are easier and harder tiers either side of them.
| Weeks 1–2 | Weeks 3–4 | Weeks 5–6 | Weeks 7–8 |
|---|---|---|---|
| 35 seconds | 45 seconds | 60 seconds | 75 seconds |
The target is a lookup, not a formula: each exercise has its own table, hand-set, so one movement can progress faster than another on the same day.
Where it fits
It is one of the exercises in a six-day rotation that runs for eight weeks. Each session is a circuit — you work through the day's exercises in order, then repeat the whole list 3 times — and the app walks you through it one screen at a time, keeping the phone awake so you never have to touch it mid-set.