Wall Sit

Targets This multi-dimensional exercise targets the hamstrings, quadriceps, gluteal muscles, and abdominal muscles. A lower-intensity alternative to squats and lunges. Cues Stand with lower back against an exercise ball of about 25 inches that rests against a wall. Feet are shoulder-width apart and a comfortable distance from the wall. Body is erect. Slowly bend knees and lower body until thighs are parallel with the floor; keep knees above (not in front of) feet, and abs contracted to avoid excess sway in the back. Pause at the bottom, then roll back up. Repeat 8 to 12 times, working up to two sets. to advance Increase pause at the bottom to three, five, or even 10 counts.