Squat with leaning back (standing position) ► wall sit

Individual work

Stand with your back leaning against a wall (approximately a right angle in the knee joints), arms in front of you, crossed in front of your chest or hanging next to your body, hold the position.

Attention:
Back is constantly in contact with the wall, keep your knees behind the tips of your feet.

Lighten:
Increase the angle in the knees (more upright position).

Harden:
Additional weight (hold on the thighs/shoulders or with arms hanging in the hands); reduce the angle in the knees (lower buttocks); unstable surface; one-legged (lift leg slightly or stretch forward; organisation = 2 exercises/train both sides).

1 wall

1 weight vest/weight disc/sandbag/2 dumbbells ► Make the exercise more difficult (additional weight)
1-2 balance cushions/1 balance board ► Make the exercise more difficult (unstable surface)