{"id":678,"date":"2026-10-17T22:32:08","date_gmt":"2026-10-18T02:32:08","guid":{"rendered":"https:\/\/sansmateriel.com\/?page_id=678"},"modified":"2026-10-17T22:32:08","modified_gmt":"2026-10-18T02:32:08","slug":"chaise-au-mur","status":"publish","type":"page","link":"https:\/\/sansmateriel.com\/en\/exercices\/chaise-au-mur\/","title":{"rendered":"Wall sit"},"content":{"rendered":"

Type: Legs \u00b7 Difficulty: Beginner<\/p>\n\n\n\n

Muscles worked: thighs (quadriceps), glutes and calves.<\/p>\n\n\n\n

Back against the wall, knees bent as if sitting on an invisible chair, and you hold. No movement at all, yet the thighs work hard. It is the simplest leg exercise to learn: the position can be checked at a glance and the wall keeps your back straight.<\/p>\n\n\n\n

The position<\/h2>\n\n\n\n
\"Chaise
The side view: back flat against the wall, knees bent at a right angle, feet flat on the floor, directly under the knees.<\/figcaption><\/figure>\n\n\n\n

The steps<\/h2>\n\n\n\n
    \n
  1. Stand with your back against a wall, feet flat on the floor, hip width apart.<\/li>\n\n\n\n
  2. Walk your feet forward about two foot lengths, then slide slowly down the wall until your thighs are parallel to the floor.<\/li>\n\n\n\n
  3. Check your position: knees bent at a right angle, directly over your ankles, and your lower back pressed to the wall.<\/li>\n\n\n\n
  4. Rest your arms along your body or cross them over your chest, without leaning on your thighs.<\/li>\n\n\n\n
  5. Hold the position for 20 to 45 seconds for your level, breathing calmly, then slide slowly back up the wall to stop. If you are just starting out, 10 to 20 seconds is enough.<\/li>\n<\/ol>\n\n\n\n

    Why this exercise<\/h2>\n\n\n\n
      \n
    • The thighs work the whole time, without moving. It is a good way to build leg endurance when full squats are still hard.<\/li>\n\n\n\n
    • No impact and no repeated knee movement: the load is static, which makes the exercise easy to dose, second by second.<\/li>\n\n\n\n
    • The position strengthens the movement of getting up from a low chair and handling stairs, everyday movements.<\/li>\n\n\n\n
    • The wall acts as a guide: your back stays straight on its own, with no technique to watch during the effort.<\/li>\n<\/ul>\n\n\n\n

      Common mistakes<\/h2>\n\n\n\n
        \n
      • Resting your hands on your thighs to help: the thighs then carry less load. Keep your arms along your body or crossed over your chest.<\/li>\n\n\n\n
      • Sliding too low from the start: the knees then go past the ankles and the load gets hard to hold. The right angle is enough.<\/li>\n\n\n\n
      • Letting your knees cave inward: keep them in line with your feet, hip width apart.<\/li>\n\n\n\n
      • Holding your breath: the position is held, but your breathing stays free and calm.<\/li>\n\n\n\n
      • Collapsing to the floor to stop: slide back up the wall, your thighs are tired and your legs may give way.<\/li>\n<\/ul>\n\n\n\n

        Adjust the difficulty<\/h2>\n\n\n\n
          \n
        • Easier: slide down less, knees bent halfway, and start with holds of 10 to 20 seconds.<\/li>\n\n\n\n
        • Harder: build the hold time up little by little, or lift one heel off the floor for a few seconds while keeping your hips steady.<\/li>\n\n\n\n
        • The pace: 3 sets of 20 to 45 seconds for your level, with one minute of rest between sets, sliding back up the wall between each set. End the set as soon as your thighs shake enough that you start sliding lower.<\/li>\n<\/ul>\n\n\n\n

          In case of pain<\/h2>\n\n\n\n

          Stop the exercise as soon as you feel pain. Muscle fatigue is normal, pain is not. If the pain comes back or persists, see a health professional.<\/p>","protected":false},"excerpt":{"rendered":"

          Type : Jambes \u00b7 Difficult\u00e9 : D\u00e9butant Muscles vis\u00e9s : cuisses (quadriceps), fessiers et mollets. Le dos appuy\u00e9 au mur, les genoux pli\u00e9s comme assis sur une chaise invisible, et on tient. Aucun mouvement, et pourtant les cuisses travaillent fort. C’est l’exercice de jambes le plus simple \u00e0 apprendre : la position se v\u00e9rifie d’un […]<\/p>\n","protected":false},"author":284886041,"featured_media":677,"parent":13,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_wpcom_ai_launchpad_about_page":false,"_wpcom_ai_launchpad_gallery_page":false,"_wpcom_ai_launchpad_contact_page":false,"_wpcom_ai_launchpad_events_page":false,"_wpcom_ai_launchpad_video_page":false,"_wpcom_ai_launchpad_portfolio_piece":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"footnotes":""},"class_list":["post-678","page","type-page","status-publish","has-post-thumbnail","hentry"],"jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/Phs3ao-aW","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/pages\/678","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/users\/284886041"}],"replies":[{"embeddable":true,"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/comments?post=678"}],"version-history":[{"count":3,"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/pages\/678\/revisions"}],"predecessor-version":[{"id":691,"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/pages\/678\/revisions\/691"}],"up":[{"embeddable":true,"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/pages\/13"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/media\/677"}],"wp:attachment":[{"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/media?parent=678"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}