Strength · Level 1
Wall sit
Back against the wall with knees at 90° (or less), hold.
- Suggested dose
- 3 × 40 s · 45s rest
- Equipment
- Clear wall
- Works
- Quadriceps, Glutes
- Pattern
- Squat
How to do it
- Lean your back on the wall and slide down.
- Knees over the ankles, angle between 60° and 90°.
- Hold for the time while breathing.
Key points
- Weight on the heels
- If your knee bothers you, go a bit higher
Common mistakes
- Knees in front of the feet
- Holding your breath
Why it helps your tennis
Isometrics (Le Deuff) strengthen the quads with little load on the knee; useful with patellar tendinopathy.
Source: Le Deuff, isometric regimen
Related exercises
- Bodyweight squatHip and knee bend keeping the torso stable and heels down.
- Goblet squatSquat holding a weight against your chest; teaches you to go down with an upright torso.
- Lateral lungeWide step to the side bending one leg and keeping the other straight.
- Step-upStep up onto a stable step or chair pushing through the top leg.