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
B
For skiing
#11 of 23
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Research
66
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 66
TransferStrong
Injury protectionFair
PracticalityExcellent

Holds the same isometric quad position as a long turn.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

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

Takes

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280