• Beginner Isometric Endurance
Isometric Wall Sits
Why This Matters for Boxing
Builds quad endurance to stay low in the pocket — essential for peek-a-boo style fighters who fight from a crouched position. If your legs give out, you stand up and lose the angle advantage.
How To Do It
- 1Lean against a wall with your back flat.
- 2Slide down until thighs are parallel to the floor.
- 3Hold. Don't move.
- 4Keep your weight in your heels.
- 5Fight the burn.
Sets
3
Reps
45s hold
Rest
30s
Pro Tips
- Don't put your hands on your thighs — that's cheating.
- Close your eyes and visualize being in the pocket.
- Progress by adding time: 45s → 60s → 90s.