equipment

Bodyweight

sets

3

reps

30-60 sec

rest

60 sec

1. Stand with your back flat against a wall.
2. Walk your feet out about two foot lengths.
3. Set your feet shoulder width apart.
4. Slide down until your thighs are parallel with the floor.
5. Press your whole back into the wall and rest your arms at your sides.

1. Hold the position with the knees bent at about ninety degrees.
2. Keep your weight in the heels and the whole foot down.
3. Keep breathing steadily rather than holding your breath.
4. Hold for the prescribed time.
5. Push through the heels to stand back up.

Breathe normally throughout — never hold your breath in an isometric hold.

• Shins should stay close to vertical.
• Keep the lower back flat on the wall.
• Do not rest your hands on your thighs.
• Add time before you add depth.
• Hold one leg out in front once the two-leg version is easy.

• Sitting too high so the thighs never reach parallel.
• Pushing the hands on the knees to take the load off.
• Holding the breath through the set.
• Letting the knees fall inwards as fatigue arrives.
• Sliding the feet in so the knees travel far past the toes.

A static hold at roughly ninety degrees of knee bend. There is no movement — the work is the hold.