Wall sit

3 × 30-60s  ·  Equipment: No equipment

Muscle groups: Legs & glutes

How to do wall sit

1. Lean against a wall with your feet about 60 cm in front of it.
2. Slide your back down the wall until your knees bend 90 degrees.
3. Keep your feet flat and your knees aligned over your ankles.
4. Brace your core and breathe steadily without sinking.
5. Hold the position controlling the burn in your quads.
6. Stand up slowly when the time is up and rest.

Mistakes to avoid

• Don't let your knees drift too far forward past your ankles or cave inward.
• Don't rest fully in the position; keep tension in your quads.
• If your knees hurt, reduce the depth and the hold time.
• Breathe steadily to avoid dizziness; don't hold your breath.

Progression

• Start with 30 seconds per set and add 10 seconds every week.
• Once you pass 60 seconds, add weight in your hands.
• Move your feet farther from the wall to increase quad tension.
• When you handle 60 seconds, combine it with weighted squats to progress.