Patient question

Are wall sits safe for my knees, and how do I do them?

Dr. Pablo GelberOrthopaedic Knee Surgeon

Quick answer

Wall sits are usually safe and useful for the knees when the depth is kept shallow enough to stay comfortable and the knees stay over the feet. Deep holds load the kneecap heavily, so start high and short, advises Dr. Pablo Gelber, knee surgeon at Aman Hospital in Doha, and stop if pain builds.

The myth and the reality

Wall sits have a reputation for wrecking knees, mainly because people slide down to a deep right angle on day one and hold until they shake. The deeper the knee bends, the more pressure there is behind the kneecap. At a shallow angle the same exercise is one of the gentlest ways to build quadriceps endurance, because there is no impact and no twisting.

How to do a wall sit

1. Stand with your back flat against a wall and your feet about a foot length in front of you, hip-width apart
2. Point your toes forward and keep your weight through the whole foot, not the toes
3. Slide your back down the wall slowly until your knees are only slightly bent, around a quarter of the way to a chair position
4. Check that your knees are in line with your second toe and not falling inwards
5. Hold for 15 to 30 seconds while breathing steadily
6. Slide back up using your thighs, rest, and repeat three to five times

How to progress

Over several weeks, if the knee is comfortable the next day, you can hold longer, slide a little lower, or place a small ball between your knees and squeeze gently. Most people with kneecap or arthritic pain do not need to go below a half-squat depth. Going lower is for athletes with healthy knees and specific goals.

When to stop

A burning feeling in the thigh muscle is normal. Pain at the front of or inside the knee is not. Stop and rest if you feel:

Sharp or catching pain inside the knee
Pain behind the kneecap that keeps rising during the hold
Swelling or stiffness the following morning

If wall sits at a shallow depth still hurt every time, the knee deserves an examination, as kneecap problems, cartilage wear or a meniscus tear can all show up this way.

Frequently asked questions

Are wall sits good for runner's knee?

Often, yes, if they are done at a shallow depth that does not provoke pain. Many physiotherapy programmes for kneecap pain use them early on.

Should my knees go past my toes?

In a wall sit, setting your feet slightly forward keeps the knees above the ankles, which reduces load on the kneecap. In other exercises, knees moving a little past the toes is not automatically harmful.