Hold a wall sit for 30 seconds

Lean your back on a wall with your knees bent as if sitting on a chair.

Why it helps

Wall sits build leg strength without any movement, so they are easy to control. It is a quick way to feel your muscles working.

How to do it

1. Stand with your back against a wall, feet about 60 cm out.
2. Slide down until knees are bent, as far as is comfortable.
3. Hold for 30 seconds, then slide back up.

Make it easier

Bend only slightly and hold for 15 seconds.

Make it harder

Hold for 60 seconds or go deeper.

Stop if your knees hurt; ask a doctor if unsure.