Wall Squats

Body Weight Leg Exercises Hits: 800

Lean your back against a wall with your feet in front of you, hands on the hips.

Lower the body until the hips reach a 90-degree angle and the thighs are parallel to the ground. The knees are at a 90-degree angle with the shins perpendicular to the ground and the feet flat on the ground.

Hold for the desired amount of time: 30 seconds for beginners up to 120 seconds for advanced.

Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius)

Secondary: Gluteus maximus, hamstrings (biceps femoris, semitendinousus, semimembranosus)

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