Single-leg wall sit

How to do this exercise

1. Step:1 Lean against a wall with your feet about 50-60 cm from the wall.
2. Step:2 Slide your back down the wall until your thighs are parallel to the floor (90 degree angle at knees and hips).
3. Step:3 Once stabilized, lift one foot off the ground and extend the leg in front of you or keep it slightly bent without touching the ground.
4. Step:4 Press your entire back (including your lower back) firmly against the wall and do not place your hands on your thighs.
5. Step:5 Hold the position for the allotted time, breathing calmly and deeply.
6. Step:6 Keep the knee of the supporting leg aligned with your foot, without letting it move inward.
7. Step:7 Place the foot back down, step back up, then switch legs after a short rest.