4 week leg strength wall challenge

Dramatically improve your running by building on the muscular strength of your calves, glutes and quads. All you need is a wall, some willpower and a stop watch. 4 weeks of wall squats will also give your mental endurance a boost.

4 week leg strength wall challenge

The aim of the challenge is to follow our 4 week plan, building up your resistance and increasing the time spent in a wall-sit.

Wall-sit instructions

Stand about two feet away from a wall with your back against it. Slide your back down the wall until your hips and knees bend at a 90 degree angle, in a seated position.

Keep your shoulders, upper back and the back of the head against the wall and your arms out in front. Both feet should be flat on the ground with the weight evenly distributed.

Keep your shoulders, upper back and the back of the head against the wall and your arms out in front. Both feet should be flat on the ground with the weight evenly distributed.

Check to see if your wall sit is correct here

Week 1

  1. Mon

    1. Wall-sit 30 seconds
  2. Tue

    1. Wall-sit 45 seconds
  3. Wed

    1. Wall-sit 1 minute
  4. Thu

    1. Wall-sit 1 minute, 15 seconds
  5. Fri

    1. Wall-sit 1 minute, 30 seconds
  6. Sat

    Rest

  7. Sun

    Rest

Week 2

  1. Mon

    1. Wall-sit 5 sets of 20 seconds with 10 seconds rest between.
  2. Tue

    1. Wall-sit 1 minute, arms stretched over your head.
  3. Wed

    1. Wall-sit 6 sets of 20 seconds with 10 seconds rest between.
  4. Thu

    1. Wall-sit 1 minute, arms stretched over your head.
  5. Fri

    1. Wall-sit 7 sets of 20 seconds with 10 seconds rest between.
  6. Sat

    Rest

  7. Sun

    Rest

Week 3

  1. Mon

    1. Wall-sit 1 minute, 15 seconds with your arms stretched over your head.
  2. Tue

    1. Wall-sit 8 sets of 20 seconds with 10 seconds rest between.
  3. Wed

    1. Wall-sit 1 minute, 15 seconds with your arms stretched over your head.
  4. Thu

    1. Wall-sit 9 sets of 20 seconds with 10 seconds rest between.
  5. Fri

    1. Wall-sit 1 minute, 15 seconds with your arms stretched over your head.
  6. Sat

    Rest

  7. Sun

    Rest

Week 4

  1. Mon

    1. Wall-sit 1 minute
  2. Tue

    1. Wall-sit 1 minute, 15 seconds
  3. Wed

    1. Wall-sit 1 minute, 30 seconds
  4. Thu

    1. Wall-sit 1 minute, 45 seconds
  5. Fri

    1. Wall-sit 2 minutes
  6. Sat

    Rest

  7. Sun

    Rest