The wall sit is a pretty simple move that has many benefits! Give it a try today to work your quads, glutes and calves.

Instructions: 

1. Begin with your feet shoulder width apart and 2 ft away from a wall. 
2. Lean your back against the wall and work thighs TOWARD being parallel with the ground. 
3. Adjust your feet so your ankles are directly below your knees and hold for 20 to 60 seconds.

Tips:

1. Keep thighs parallel to the ground.
2. Place the weight on your heels.
3. Avoid extending your knees beyond your ankles. 

Modifications: 

1. Try holding the pose higher against the wall. This will decrease the pressure on your legs. 
2. Try holding the pose for a shorter amount of time. Increase the amount of time you hold the pose as you build up the strength in your legs.

Challenges: 

1. Regular wall sits getting too easy? Try holding a kettlebell to add some extra weights.
2. Turn this into a total body workout with bicep curls, lat raises, or other arm moves.
3. Challenge your balance with a single-leg wall sit. from the position, extend one leg in front, hold, return to floor, and repeat with the other leg.