Equipment needed: none
fitness exercise picture

Muscle groups used:

  • Wall Sit – glutes, quadriceps, calves, hamstrings.
  • Tricep Dip – triceps, anterior deltoid, pectoralis major.

How to Perform:

  • Partner A begins with back against a wall. Step feet forward and approximately hip width apart.
  • Slide back down the wall to assume a 90-degree bend in the knees, holding this position for the duration of the exercise.
  • Partner B sets up in front, resting hands on the thighs of partner A. Bending only at the elbows, lower yourself down, keeping back close to partner A’s legs.
  • Extend the arms to return to the start position.


  • To simplify – Tricep dips – walk feet in closer to you while performing dips for more assistance from the legs.
  • To intensify – Wall Sit – lift toes off the ground for increased glute activation, or rest a weight across lap. Tricep dips – walk feet farther away to full extension to reduce assistance from legs, or rest a weight across lap.

If you like working out with other people? Check out Sport and Wellness group fitness classes such as Better Body BootcampFinal Cut, or Spin!

Visit our website for our personal trainer bios and information on fitness program designs and individual and group personal training.

by Megan Denholm

Megan is a Bachelor of Kinesiology graduate from the University of Alberta. She is a CSEP-CPT certified Fitness Consultant with the MacEwan University Sport and Wellness fitness team.