Wall Rest: a supported static hold

How to set up

1. Rest your back against a sturdy wall.
2. Walk your feet forward so they sit under your knees.
3. Slide down only a little. Stay high enough to feel steady.

Keep breathing freely. You do not need to lower into a deep wall sit or chase a particular angle. The app's beginner cue is to stay high enough to maintain control.

Keep the hold manageable

Use a wall and floor where you will not slip. Choose a small bend and a short hold to begin. If the position becomes uncomfortable or unsteady, come out of it and rest. Do not push through pain.

Starter provides the instructions and timer alongside Doorway Press and a kneeling Plank. You can adjust your position or stop early; finishing a timer is not more important than staying comfortable and in control.

Wall Rest and wall sits

People often search for this type of exercise as a wall sit. Zen Fitness calls its introductory version Wall Rest and starts with a higher, smaller slide. The name describes the app's starting cue, not a promise that the exercise suits every person or condition.

Read the beginner guide to isometric exercises for the complete three-hold practice, or continue to the kneeling Plank guide.

Try the free Starter Session

Three simple holds. Instructions and a timer. A little time to notice how you feel.

On the welcome screen, choose Start Free Session.