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Move 4: Wall Sit

What it does: Strengthens the quads and prevents knee pain.

  • Stand with your back against a wall, placing your feet about two feet 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 farther from the wall to create proper alignment. Your thighs should remain parallel.
  • Hold for 30 to 60 seconds, and then stand up. Repeat for a total of three reps.
  • To make this move more challenging, alternate between lifting your left heel for a few seconds and then your right. This helps to target your calves.

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