Stand with your back against a flat wall and your feet about two feet away from the wall.
Slide your back down the wall until your thighs are parallel to the floor, creating a 90-degree angle at your knees.
Keep your back flat against the wall and your feet flat on the floor.
Hold this position for the desired duration, engaging your quads and core.
To finish, push through your heels and slide your back up the wall to the standing position.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 20-30 seconds | Form mastery, neural adaptation |
| Intermediate | 4 sets of 30-45 seconds | Hypertrophy, moderate loading |
| Advanced | 4 sets of 45-60 seconds or weighted | Strength, high intensity/volume |