Corrective Exercise Toolkit
Wall Sit
Closed-chain isometric for quadriceps endurance.
knee exercises
Quadriceps, muscular endurance
Execution
1
Back against the wall, knees at about 90 deg
2
Feet shoulder-width apart
3
Hold 30-60 seconds
4
3-4 sets
Cues
Knees at 90 deg
Back flat to the wall
Breathe normally
Common Errors
Knees drifting over toes
Pelvis not neutral
Breath holding
Progressions
1
Angle >90 deg -> 90 deg -> <90 deg -> Single leg -> With load
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