The wall sit exercise is a simple yet effective lower body strengthening movement that primarily targets the quadriceps, hamstrings, and glutes. Here's how to perform it:

• Find a clear wall space and stand with your back against the wall.
• Slowly slide down the wall until your knees are bent at a 90-degree angle, or as close to it as possible. Your thighs should be parallel to the floor, and your knees should be directly above your ankles.
• Keep your back flat against the wall and your feet planted firmly on the ground about hip-width apart.
• Engage your core muscles to maintain stability and support your lower back.
• Hold this position for as long as you can, aiming for at least 30 seconds to start. As you build strength and endurance, gradually increase the duration of the hold.
• Focus on breathing deeply and evenly throughout the exercise to help maintain endurance and relaxation.
• When you're ready to finish, slowly push yourself back up to a standing position, using your leg muscles to push against the wall.

Key Points:

• Ensure your knees are aligned with your ankles and don't extend beyond your toes to prevent unnecessary strain on the knee joints.
• Keep your back flat against the wall throughout the exercise to maintain proper spinal alignment and avoid rounding or arching.
• Focus on contracting your quadriceps, hamstrings, and glutes to hold the position and build strength in the lower body.
• If you experience any discomfort or pain, stop the exercise and consult with a fitness professional or physical therapist for guidance on proper form and modifications.

Incorporating wall sits into your regular workout routine can help improve lower body strength, endurance, and stability, making everyday activities easier and reducing the risk of injury. Start with shorter holds and gradually increase the duration as you build strength and confidence in the exercise.

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