Wall Sit
Step 1 - Stand with your back against the wall, feet shoulder-width apart
Step 2 - Slide down the wall until your thighs are parallel to the floor
Step 3 - Hold position with knees at 90 degrees
Step 4 - Keep back flat against the wall throughout the hold
Recommended Sets & Time:
Beginner: 2-3 sets of 20-30 seconds, 60 seconds rest
Intermediate: 3-4 sets of 30-60 seconds, 45 seconds rest
Advanced: 4-5 sets of 60-90 seconds, 30 seconds rest
What to Focus On:
Thigh burn - You should feel this working your front thigh muscles intensely
Proper positioning - Keep your knees at 90 degrees, directly over your ankles
Back contact - Maintain contact between your back and the wall throughout the hold
Steady breathing - Don't hold your breath, breathe normally even as it gets challenging
Modifications:
Easier: Slide down only partway, keeping your thighs at a 45-degree angle instead of parallel
Harder: Hold the wall sit position for longer durations, building up your time gradually
