Wall Sit

An isometric lower-body exercise that focuses on quadriceps endurance and mental resilience under constant tension.

Execution Standards:

1. Setup: Stand with your back against a flat wall, feet about hip-width apart and 2 feet away from the wall.
2. The Slide: Slide your back down the wall until your thighs are parallel to the ground.
3. The Angle: Ensure your knees are directly above your ankles, forming a 90-degree angle.
4. Hold: Keep your back flat against the wall and your hands off your legs.

200+ FCS Combat Application: Develops the specific leg endurance required for long wrestling exchanges against the cage or maintaining a low, stable base.