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
Improves leg endurance, tones thighs, and strengthens stabilizing muscles.
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 until your knees form a 90° angle.
- 2.Hold this position, keeping your core tight and heels grounded.
- 3.Breathe steadily and keep tension in your thighs.
Pro Tips
- •Keep knees directly above ankles.
- •Do not let your knees collapse inward.
- •Add a light weight or ball squeeze for intensity.
Equipment
Wall
Safety
Avoid slouching your back — maintain a neutral spine.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.