Wall Sit
How to do it:
Stand with your back flat against a wall and slide down until your knees are bent at about 90° (like sitting on a chair).
Keep knees above ankles, chest up, and back pressed into the wall.
Hold the position and breathe steadily.
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Coaching Notes
✅ Start with 20–30 seconds and build up over time.
✅ Keep knees tracking over toes, don’t let them collapse inward.
✅ Press lower back gently into the wall—no arching.
✅ Focus on steady breathing, not holding your breath.
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Progressions
Hold longer (add 10–15 sec each week).
Lift heels or one foot at a time for extra challenge.
Add weight (ball, backpack, or dumbbell).
Raise arms overhead or do mini pulses.