Lean your back against a wall and slide down into a squat with knees at a 90° angle, thighs parallel to the floor.
Keep your back flat against the flat surface and your hands and arms off of your legs.
Hold this position using the pressure of your back against the flat surface to support your weight. Increase hold time of the position as you increase lower body strength.
This move has always been many coaches favorite punishment tool for various athletic teams, and with good reason. This squat variation causes your leg and thigh muscles to contract, with no way to cheat or relax, and the resulting muscle burn is significant. Despite their tortuous nature, these are worth the pain for the rock solid thigh and butt muscles they produce. This endurance test is great for anyone looking to get firm, slim thighs and a toned buttocks.