Position your upper back flat against a wall. Your head, upper back, and butt should be in contact.
Extend your legs forward several inches, position your feet at hip-width distance, and plant them firmly on the floor.
Engage your core and slide down the wall while keeping your back in contact with it.
Lower yourself until your knees are at a 90-degree angle, and your thighs are parallel to the floor. Your knees should be straight up from your ankles and in line with your hips. Your upper and lower back should remain in contact with the wall.
Extend your arms forward for balance if you wish.
Keep your midsection and glutes engaged throughout this movement, and make sure to take deep breaths.
Once you’re finished, slide up the wall by engaging your lower body and pushing through your heels, much like you would on a squat.
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