1. Stand with your back against a wall and place your feet flat on the floor, hip-width apart, around 1-2 feet in front of you. 2. Engage your core and lower your torso until your legs are bent at a 90 degree angle. Keep your back, glutes, and head flat against the wall. You can keep your arms to your side or extended forward for balance. 3. Hold this position for the amount of time desired, making sure to keep your core and glutes engaged. 4. To finish, stand up by driving down through your heels.

Quads

Squat