10 Minutes Of Wall Sit… ONLY
At work, at home, on the phone, watching TV, when you have time to kill, or multitask, etc Break it up into sets of 30, 45 or 60 seconds.
Increase the intensity by adding some resistance – be creative with this, anything of substantial but reasonable weight – yes to a heavy handbag, baby, toddler… NO to a TV :/
1. 90 degree angle at knee joint between upper & lower legs, hips and knees in line.
2. Ankles and knees should be in line.
3. Thighs should be parallel to the floor.
4. Head, shoulders and back against the wall.
And …. Of course you don’t have to do it one go, break it down into sets e.g. 4 x 30s every hour for 5 hours, it’s up to you.
Please Note: If you have knee problems (which can be aggravated by squats), don’t do this or you could try increasing the angle by lifting your hips a few inches higher than your knees to reduce the demand on knees. It’s important you maintain proper form as detailed above to reduce the risk of injury and for effectiveness of this exercise.