Quads: Wall Sit
It may not look like you're doing much — just leaning against a wall — but you'll really feel the burn in your thighs. This is a great move to prevent runner's knee, which affects more female runners than male. Plus, this exercise works the quad in a lengthened position to prevent the thigh from bulking up.
- Stand with your back against a wall, placing your feet about two feet in front of you. Feet should be hip distance apart.
- Bending 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 farther from the wall to create proper alignment. Don't let your knees fall into the midline of your body or sway outward.
- Hold for 30 to 60 seconds.