Liftworthy
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Liftworthy

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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General training information, not medical advice. If something hurts, stop and see a professional.
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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
Hold
Main musclesAlso working
  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

Compare with

vs Cossack Squatvs Barbell Back Squatvs Lateral Lunge
C
For quads
#31 of 33
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Research
44
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 44
Target tensionGood
Loaded stretchFair
ProgressionWeak
Low costExcellent

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

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