Wall Sits for Single Parents: A Silent Leg Finisher

If you live in a flat with thin floors, a sleeping baby and a neighbour who already knocks on the ceiling when the kids run around, most home workout videos are useless to you. Jumping is out. Dropping weights is out. Even a mat might be hard to find space for. That is why I love wall sits for single parents. All you need is a clear bit of wall about the width of your shoulders. You make no noise at all, and your legs will be shaking within a minute.

A wall sit is an isometric exercise: you hold a position rather than moving. It is a brilliant leg finisher at the end of a short workout, or a stand-alone mini session when you only have five minutes and a lot of tiredness.

How to do a wall sit properly

1. Stand with your back flat against a wall, feet about hip-width apart.
2. Walk your feet forward around two small steps.
3. Slide your back down the wall until your knees are bent. Aim for thighs parallel to the floor eventually, but start higher.
4. Check your knees are roughly above your ankles, not pushed forward past your toes.
5. Keep your whole back and the back of your head touching the wall. Hands rest on your thighs or by your sides.
6. Breathe. Slow breaths in through your nose and out through your mouth. Do not hold your breath.

To come out, press through your heels and slide back up the wall. Shake your legs out. They have earned it.

Wall sits for single parents: why they work in a flat

• Zero noise. No impact, no thudding, nothing to wake anyone.
• Tiny space. A hallway, the back of a bedroom door (closed), the space between the fridge and the worktop.
• Easy on the knees for many people. Because you hold still and can choose your depth, you can find a pain-free angle.
• Fast. A full session takes under 10 minutes.

They do not replace moving strength exercises. Your legs also need squats, lunges and step ups to get strong through a full range. My guide to squats for single parents is a good partner to this post. But as a finisher or a quiet backup on tough nights, wall sits are hard to beat.

The wall sit timed ladder

A ladder means you build up in small steps, then come back down. It is a simple way to rack up more time without one long, miserable hold.

Beginner ladder (about 5 minutes)

• Hold 15 seconds, rest 30 seconds
• Hold 20 seconds, rest 30 seconds
• Hold 25 seconds, rest 30 seconds
• Hold 20 seconds, rest 30 seconds
• Hold 15 seconds. Done.

Next level ladder (about 7 minutes)

• 30, 40, 50, 40, 30 seconds, resting 30 seconds between each.
• Sit a little lower than last time if you can do it pain-free.

Making it harder

• Hold weight on your lap: a backpack or a pile of books.
• Heel lifts: slowly lift one heel, then the other, while holding the sit.
• Single-leg wall sit: hold a normal wall sit, then lift one foot just off the floor for 5 seconds. Swap. This is seriously hard.
• Squeeze a cushion between your knees to bring in your inner thighs.

Use the ladder 2 or 3 times a week. As a finisher, add one round of the beginner ladder at the end of any other home workout.

Turning wall sits into a game with the kids

This is where wall sits get fun. Children love a challenge, especially if they think they can beat you. And most of them can, because they are light and stubborn.

• The invisible chair contest. Everyone sits against the wall. Last one sitting wins. Kids usually win. Let them.
• Wall sit story time. Read one page of a picture book while everyone holds a wall sit. Rest while you turn the page. Read the next.
• Wall sit quiz. You hold the sit while your child asks you questions (times tables, spellings, “what is my favourite animal”). Every wrong answer adds 5 seconds.
• Statue sit. Put on a song. When the music stops, everyone drops into a wall sit until it starts again.

For more ideas on burning off kids’ energy without annoying the neighbours, see my post on keeping kids active in a flat.

A note on blood pressure

Holding a static position like a wall sit can push your blood pressure up during the hold, especially if you hold your breath. That is normal for healthy people and settles quickly afterwards, but if you have high blood pressure, heart problems or you are pregnant, check with your GP before doing long isometric holds. The NHS has a clear guide to high blood pressure, and the British Heart Foundation has a readable piece on what the research says about isometric exercise and blood pressure. Whatever your health, keep breathing throughout every hold.

Stop if it hurts

Burning thighs are expected. Sharp knee pain, pain behind the kneecap or pain in your lower back is not. Come up higher on the wall, shorten the hold or stop. If knee pain hangs around, see your GP or a physio.

Where a class fits in

Wall sits are a great quiet tool, but they are one piece of the jigsaw. In my classes you get the parts that are hard to do in a flat: kettlebells, a bit of noise, moving strength work and a coach who can see how your knees track. The SYP Built To Last strength class often finishes with a group wall sit, and the room is never quieter or more determined. For more on building a routine around solo parenting, my main single parent fitness guide is a good next read.

FAQs

How long should a beginner hold a wall sit?

Start with 15 to 20 seconds and build from there. Several shorter holds with rests usually work better than one long one.

Do wall sits build muscle?

They build strength and endurance in your thighs and glutes, especially at the angle you hold. For all-round leg strength, combine them with moving exercises like squats and lunges.

Are wall sits bad for your knees?

For many people they are a knee-friendly option because you can choose a comfortable depth. If you get pain, sit higher. If it continues, get it checked by a GP or physio.

Can I do wall sits every day?

Short holds most days are fine for most healthy adults. Take a rest day if your knees or thighs still feel sore from the day before.

Book your first class

When you get a free slot, come and make some noise with us. SYP Bootcamp runs 45-minute small-group classes in Archway N19, max 10 people, £15 a class, indoors in a church hall with an easier and harder version of every move. Book your £15 class here or call or WhatsApp me on 07301 512215. If you live up the hill and want one to one coaching nearby, see my personal training in Highgate.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.