Wall Sit
Wall sits are not complicated, but many people get them wrong. You know that you are performing wall sits properly if your hips and knees form right angles at 90 degrees, your back is flat against the wall, and your heels are on the ground. You should feel a slight pulling of the quad area. You can do wall sits as part of any lower-body routine.
Instructions
You can perform wall sits anywhere you have access to a flat wall.
Step 1
Start with your back against a wall with your feet shoulder-width apart and about 2 feet from the wall.
Step 2
Engage your abdominal muscles and slowly slide your back down the wall until your thighs are parallel to the ground.
Step 3
Adjust your feet so your knees are directly above your ankles (rather than over your toes).Keep your back flat against the wall.
Step 4
Hold the position for 20 to 60 seconds.
Step 5
Slide slowly back up the wall to a standing position.
Step 6
Rest for 30 seconds and repeat the wall sit three times. Increase your hold time in five-second increments as you increase your strength.