A Typical Session
17 Min
Warm-up
4m
Main Set
10m
Cooldown
3m
7 kcal
/ min (est.)
3 × 45
sets × reps
Why this exercise
Difficulty: Intermediate
An isometric leg exercise that strengthens endurance and mental focus.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
45
Rest
45s
How to Perform
- 1.Stand with your back against a wall and feet shoulder-width apart.
- 2.Slide down until your thighs are parallel to the floor.
- 3.Hold the position for 30–45 seconds while keeping your core tight.
Pro Tips
- •Keep knees directly above ankles.
- •Don’t rest your hands on thighs.
- •Focus on breathing and holding steady.
Equipment
Wall
Safety
Avoid if you have knee pain or injuries.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.