The classic wall sit is a great way to strengthen quads; doing this variation will help you recognize and treat body imbalances as well. Start with both legs on the floor and work your way up to this one-legged version as you get stronger.
- Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hip-distance apart.
- Bending your knees, slide your back down the wall until your knees are at 90-degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet further from the wall to create proper alignment. Your thighs should remain parallel.
- With your core engaged, extend your left leg out. Hold for 15 seconds, then lower.
- Repeat the same motion, slowly lifting your right leg. Hold for 15 seconds.
- Perform for one minute.