Wall Sit
Step by step guide:
Find a sturdy wall and put your back against it.
Step your feet out about a foot or two away from the wall and lower your butt down until your thighs are parallel to the ground.
In this position, your back should be flat against the wall, your feet should be flat on the ground, and your knees should be stacked over your feet.
Helpful cues:
For a more advanced exercise, grab a bucket, a backpack, or other weighted object and hold it while you’re wall-sitting.
Common Mistakes:
Placing your feet too close or too far away from the wall. Ideally, your shins should be vertical in the bottom position. If your feet are too close you will have a hard time keeping your feet flat on the ground and if your feet are too far away, you will make the exercise much easier which is not the goal.
Pressing your hands into the top of your knees/thighs during the exercise. This is a sneaky little way to cheat and take some of the tension off of the legs and make it easier. For the most effective wall-sit, your hands should be placed down to the side of your body or behind your head.