Wall sits are a popular exercise for a reason: They do an awesome job working your quads, and even your abs. But sometimes you need to shake up your routine a little bit, and that’s where these variations come in.

Standard wall sit

Wall sit with biceps curl

Slide into a wall sit holding dumbbells that are the weight of your choice at your side. Rotate your palms so they’re facing you, and curl up, contracting your biceps as you go. Once they’re fully contracted and the dumbbells are at shoulder level, hold your position and squeeze your biceps for a second or two. Bring your arms back down slowly for maximum burn, rotating your palms as you go so the backs of your dumbbells touch the wall behind you.

Wall sit with hip adduction

Once you’re in position, place a soft med ball between your knees and squeeze them together so the ball doesn’t fall. You’ll feel this one not only in your quads, but in your adductors as well. (Don’t have a med ball? We like this one from Rep Fitness.)

Wall sit with med ball press-out

Single-leg wall sit

Once you’re in your wall sit, spread both arms out beside you with your palms touching the wall to help keep your balance. Then bring one leg straight out in front of you, making sure your hip is parallel to your knee, and your core is tight. Try holding for about 30 seconds before switching legs.

Wall sit with lateral raise

Grab your dumbbells again to sculpt not only your legs and core, but your shoulders, back, and arms as well. Remember to keep your torso completely centered and stationary, and don’t swing your arms out to the side. Instead, keep them controlled as you raise and lower them.

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