• Beginner Isometric Endurance
Wall Sits
Why This Matters for Boxing
Builds quad endurance to stay low when attacking the body. Body shots require you to bend your knees and stay below the opponent's guard — if your quads burn out, you stand up and lose the angle.
How To Do It
- 1Lean your back flat against a wall.
- 2Slide down until your thighs are parallel to the floor.
- 3Keep your feet flat on the ground, about shoulder-width apart.
- 4Hold the position. Don't let your hips rise.
- 5Time yourself and aim to improve each session.
Sets
3
Reps
45s hold
Rest
30s
Pro Tips
- Keep your weight in your heels, not your toes.
- Cross your arms at your chest — no hands on thighs.
- If 45 seconds is easy, go to 60, then 90.