Want More Burn From Your Wall Sits? Try These 5 Variations

Basic but brutal, wall sits bring the burn on leg day. That's because this simple isometric (static) exercise is also a compound move, simultaneously recruiting your quads, hamstrings and glutes, says Tatiana Lampa, CFSC, NASM-CES, creator of the Training with T app.

While your lower body will definitely feel the effects of wall sits (think: trembling thighs), sometimes you need to revamp your routine a bit to keep your progress going (and to bust boredom). That's where wall sit variations come into play.

For an even bigger burn in your legs, modify with these five super tough versions. But before you do, make sure that you've mastered the standard wall sit first.

1. Stand against a wall with your feet several inches away from the wall.
2. Slide your back down the wall until your hips and knees are at 90-degree angles.
3. Keep your shoulders, upper back and head flat against the wall and distribute your weight evenly throughout both feet.
4. Hold this position for 30 to 60 seconds.

Since "wall sits activate your slow-twitch muscle fibers," their main purpose is to improve muscle endurance, which is great for athletes who run or play sports like basketball or football, Lampa says.

You can further fire up those muscle fibers by adding weights. "This means your legs need to stabilize while an extra load is on you," she says.

Incorporating additional movements is another simple way to ramp up the difficulty factor, Lampa says. Doing upper-body exercises like biceps curls, lateral raises or shoulder presses during wall sits will engage more muscles, light up your core and increase your calorie burn.

Perhaps the simplest, equipment-free way to make wall sits more demanding is to lift one leg off the floor. Like other unilateral exercises, single-leg wall sits challenge your balance, activate your core and strengthen your weaker side.