How Many Calories Do Wall Sits Burn?

Wall sits are a popular and effective lower body exercise that can help strengthen the thighs and glutes. Many people wonder how many calories this exercise burns and its overall impact on weight management. In this article, we will explore the caloric benefits of wall sits and answer some frequently asked questions about this exercise.

Calories Burned During Wall Sits

According to the CDC's chart on calories used per hour during common physical activities, a person can burn approximately 90 to 110 calories in 30 minutes of moderate activity like strength training or calisthenics, depending on their weight. Therefore, if you perform a five-minute wall sit, you can expect to burn between 14-20 calories.

Understanding the factors influencing calorie burn can help you make informed decisions about your fitness routine and achieve your health and wellness goals more effectively. Keep in mind that individual variations exist, and combining wall sits with other exercises and maintaining a balanced diet will contribute to overall fitness and well-being.

It's essential to note that wall sits primarily focus on muscle strengthening and endurance rather than being a high-calorie burning exercise. However, incorporating wall sits into a well-rounded workout routine can contribute to overall calorie expenditure.

Factors Affecting Caloric Burn

The number of calories burned during wall sits depends on various factors:

  • Body weight: Heavier individuals may burn slightly more calories compared to lighter individuals.
  • Exercise intensity: Holding a wall sit with correct form and engaging the muscles can increase the calorie burn.
  • Muscle mass: Individuals with more muscle mass may burn more calories due to increased muscle engagement.
  • Duration: Longer wall sit sessions can lead to higher caloric expenditure.


1. Are Wall Sits Effective for Burning Calories?

While wall sits are not a high-calorie burning exercise, they can contribute to overall calorie expenditure, especially when combined with other cardiovascular activities and strength training exercises.

2. Can I Lose Weight by Doing Wall Sits?

Weight loss occurs when you burn more calories than you consume. While wall sits alone may not lead to significant weight loss, they can be part of a comprehensive fitness routine that includes a balanced diet and other calorie-burning exercises.

3. How Long Should I Hold a Wall Sit?

The duration of a wall sit can vary based on your fitness level and goals. Beginners may start with holding the position for 30 seconds to 1 minute, gradually increasing the time as they build strength and endurance. Advanced individuals may aim for longer durations, such as 2-3 minutes.

4. Can Wall Sits Help Tone My Legs?

Yes, wall sits can be beneficial for toning the muscles in the thighs and glutes. They target the quadriceps, hamstrings, and gluteal muscles, helping to improve their strength and appearance.


Wall sits are a valuable addition to any workout routine, as they contribute to lower body strength and endurance. While they may not burn a significant number of calories on their own, combining wall sits with other exercises and maintaining a balanced diet can lead to better overall fitness and weight management. As with any exercise program, it's essential to consult with a fitness professional to create a personalized workout plan that aligns with your specific goals.

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