Fitness · Upper legs

Wall sit

Target Quadriceps  ·  Equipment Wall  ·  Level Beginner  ·  Reps 4

Wall sit is a beginner-level fitness movement targeting the quadriceps, written in Posecode, a small open-source language that capable language models can use to describe human movement as text. Authored joint targets and reach-IK solves are constrained to Posecode's configured per-axis bounds. Those bounds constrain the visualization, but they do not certify that a complete movement is safe or clinically correct. This page documents a code example; it is not exercise instruction.

Movement phases

Phase cues are display-only coaching text. The executable joint and contact directives in the source below determine the animation.

1. Slide down2.5s · flow Slide the back down the wall until the thighs are parallel
2. Hold & rise2.5s · settle Press through the heels and slide back up the wall

The .posecode source

This is the exact text used by the linked playground animation: phases and joint angles, not 3D transforms.

posecode posture "Wall sit"
  rig humanoid
  prop wall
  pose start = standing

  step "Slide down" 2.5s flow:
    hips: flex 90
    knees: flex 90
    ankles: dorsiflex 15
    shoulders: flex 80
    ground-lock: feet
    cue "Slide the back down the wall until the thighs are parallel"

  step "Hold & rise" 2.5s settle:
    hips: flex 0
    knees: flex 0
    ankles: plantarflex 0
    shoulders: flex 0
    ground-lock: feet
    cue "Press through the heels and slide back up the wall"

  repeat 4

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