A wall-supported isometric leg exercise. The quadriceps maintain a bent-knee position while the hips and trunk help keep the body steady; the wall provides back support without a seat.
Stand with your back against a stable wall and place both feet forward, about hip-width apart.
Slide down under control, bending the hips and knees to a comfortable seated-height position.
Keep your back against the wall, feet flat and knees aligned with your feet; extend your arms forward.
Hold the position while breathing normally, then press through both feet and slide back up.
Choose a depth you can hold without losing foot contact.
Keep pressure balanced between both feet.
Use the planned hold time, not the demonstration clip length.
Letting the knees collapse inward.
Lifting the heels or sliding the feet during the hold.
Holding the breath or pushing on the thighs with the hands.
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