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30 days

30-Day Wall Sit

From 20 seconds to 3 minutes

Day 1

20 s

Day 30

3 min

Rest

4

Your 30-day calendar

30-Day Wall Sit

Every 7th day is a rest day. Tick a box when you are done.

Week 1

Day 1

20s

Day 2

25s

Day 3

35s

Day 4

40s

Day 5

45s

Day 6

50s

Day 7

Rest

Week 2

Day 8

1:00

Day 9

1:05

Day 10

1:10

Day 11

1:20

Day 12

1:25

Day 13

1:30

Day 14

Rest

Week 3

Day 15

1:35

Day 16

1:45

Day 17

1:50

Day 18

1:55

Day 19

2:00

Day 20

2:10

Day 21

Rest

Week 4

Day 22

2:15

Day 23

2:20

Day 24

2:30

Day 25

2:35

Day 26

2:40

Day 27

2:45

Day 28

Rest

Week 5

Day 29

2:55

Day 30

3:00

Wall Sit

Looping clip from the Homie Fit app

The exercise

Wall Sit

  1. 1

    Lean your back against a wall and slide down.

  2. 2

    Stop when your knees are bent at about 90°.

  3. 3

    Hold the position and keep breathing.

Bo

Press your lower back into the wall.

Wall Sit

Keep exploring

Homie Fit

Track all 30 days in the app

Homie Fit shows the target for today, counts the reps or holds the timer and keeps your streak, rest days included.

  • Personal 4-week plan
  • Live AI form check
  • 30-day challenges
  • Works offline
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