Wall sit

A static squat with your back against a wall and thighs parallel to the floor, building endurance in the quads and glutes.

How to do it

1. 01Stand with your back against the wall, feet hip-width apart and about two foot-lengths out.
2. 02Slide down until your thighs are parallel to the floor and your knees are bent about 90°, stacked over your ankles.
3. 03Keep your back flat on the wall, weight in your heels and knees tracking over your toes.
4. 04Breathe steadily; when time is up, press through your heels to slide back up.

Common mistakes

• Knees drifting past the toes — move your feet farther from the wall so your knees stay over your ankles.
• Pushing on your thighs with your hands — let your arms hang or cross them over your chest.
• Knees caving inward — press them out in line with your toes.

In the Squat progression

1. 1Wall sit
2. 2Squat
3. 3Reverse lunge
4. 4Split squat
5. 5Cossack squat
6. 6Assisted pistol squat
7. 7Pistol squat