Squat with leaning back (standing position) ► wall sit

Individual work

Stand with your back leaning against a wall/tree (approximately a right angle in the knee joints), arms in front of you, crossed in front of your chest or hanging next to your body, hold the position.

Attention:
Back is in constant contact with the wall/tree, keep your knees behind the tips of your feet.

Lighten:
Increase the angle in the knees (more upright position).

Harden:
Additional weight (hold on thighs/shoulders or with arms hanging in hands); decrease the angle in the knees (lower buttocks); unstable base; one-legged (lift leg slightly or stretch forward; organisation = 2 exercises/train both sides).

1 wall/tree

1 weight vest/weight disc/sandbag to make the exercise more difficult (additional weight)
1-2 balance cushions/1 balance board to make the exercise more difficult (unstable surface)