Wall sits are a popular exercise for a reason: They do an awesome job working your quads, and even your abs. But sometimes you need to shake up your routine a little bit—especially if you need to get creative to keep challenging yourself with limited equipment—and that’s where these variations come in handy.
Men’s Health fitness director Ebenezer Samuel, C.S.C.S. demonstrates seven different types of wall sits that will make you feel the Burn with a capital B. You can do the variations as a circuit (think 3 rounds of the whole series for 30 seconds on, 30 seconds off), or incorporate each move individually into your next gym session to challenge your balance and give essentially every muscle in your body a workout.
Standard Wall Sit
Slide your back down the wall until your hips and knees are at a 90-degree angle. Your shoulders, upper back, and back of your head should all be flat against the wall, and make sure to distribute your weight evenly throughout both feet. The standard wall sit will challenge your entire core and your quad muscles.