A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Finisher
4m
6 kcal
/ min (est.)
3 × 30s hold
sets × reps
Why this exercise
Difficulty: Beginner
Enhances glute activation and builds endurance while tightening thighs.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
30s hold
Rest
30s
How to Perform
- 1.Stand with your back against a wall and slide down into a 90-degree seated position.
- 2.Press your heels into the floor and squeeze your glutes.
- 3.Hold this position for the set duration, maintaining tension.
- 4.Slowly rise back up and repeat.
Pro Tips
- •Keep your knees aligned with your ankles.
- •Press your back gently into the wall for stability.
- •Focus on sustained glute contraction.
Equipment
Wall Surface
Safety
Avoid locking knees or slouching lower back.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.