Wall Squat

• Start the by sitting on the wall with the thigh between 45 and 90 degrees.

• Using the foot rule, press the feet straight down into the ground, not outward.

• Tilt the pelvis so the spine is completely flat and touching the wall.

• Focus on squeezing the gluteus muscles maximally.

• Try to hold your position and slowly fatigue by slowly down the wall.

• Stop the exercise after 45 degrees of motion has occurred.

• Stop the time and after a short rest, repeat until a total work time of 3 minutes have been reached.

• It is OK to place a small bench under you to catch you at the bottom of the exercise.