Equipment Required:

Wall Space, Timing Device

Starting Position:

Stand with feet shoulder-width apart 12-18 inches from the wall. The head, shoulders, back and buttocks should be against the wall.
Bend the knees and slowly slide the torso down the wall until the knees are bent at a 90 degree angle (as if sitting in a chair).
Adjust the position of the feet so that the heels are directly below the knees and the thighs are parallel to the floor.
Arms hang freely at sides.

Actions To Execute Exercise:

Hold the starting position for the designated time period.
Using the arms for assistance, straighten the knees and slowly slide up the wall to a standing position.

Breathing Technique

Maintain normal, steady breathing.
Avoid holding your breath.

What The Exercise Does:

Strengthens the front of the thigh (quadriceps)

Precautions / Contraindications

Avoid bending the knees more than 90 degrees.
Upon completion of the exercise, press up to a standing position; do not sink down to a sitting position on the floor.
This exercise may be contraindicated for some individuals with back, knee or hip problems, arthritis, high blood pressure or during pregnancy.

Fitness Training Tips:

Keep lower back pressed firmly against the wall.
Start with short periods of time and increase time gradually as legs become stronger. (If doing more than one repetition, stretch the legs during the rest periods.)
Make sure knees are bent at 90 degree angle and thighs are parallel to floor.