This is an isometric exercise excellent for beginner exercisers who want to build strength in the gluteals, hamstrings and quadriceps.
- Lean with your back against the wall, feet positioned 18 inches or more (depending on leg length) from the wall.
- Feet are hip width apart, and toes are straight ahead.
- Lower yourself down as if sitting in a chair, sliding the back and buttocks down the wall, until your knees are at 90 degrees, no lower.
- Continue to breath steadily while you hold this squat position for 15 seconds or more.
Variation: When you’ve mastered this, challenge yourself by performing the exercise standing on one leg, then switch to the other leg.