Stand with your back flat against a sturdy wall and place a lightweight medicine ball (or unweighted ball) between your thighs, just above the knees. With straight legs, walk your feet forward until they're approximately 12 inches in front of you (not pictured).
Keep your back flat against the wall and squeeze against the medicine ball with your inner thighs as you bend your knees to squat down (pictured). Hold this squat or "wall sit" for 30-60 seconds, breathing steadily.
Try to squat low enough that your thighs are parallel to the floor. Make sure your knees do not extend past your toes. If they do, stand back up and scoot your feet further away from you.
Muscles Worked: Quads, Hamstrings, Inner thighs