Against-Wall Clamshell Sit

1. Positioning:

   • Stand with your back against the wall, feet shoulder-width apart, and about 2 feet away from the wall.

   • Slide down the wall until your knees are bent at a 90-degree angle, making sure your back remains flat against the wall.

   • Your shoulders and head should also be touching the wall.

2. Foot Placement:

   • Your feet should be flat on the ground, aligned directly under your knees.

   • Ensure your knees do not extend beyond your toes.

3. Hand Position:

   • You can place your hands on your thighs or keep them together in front of your chest.

4. Movement:

   • Hold this position, keeping your core engaged and breathing steadily.

   • Aim to hold the wall sit for 20-30 seconds initially, gradually increasing the time as you become stronger.

5. Exiting the Position:

   • To come out of the wall sit, push through your heels and slide back up the wall to a standing position.

6. Tips:

   • Keep your back flat against the wall throughout the exercise to avoid strain.

   • If it feels too challenging, reduce the time you hold the position or slide up slightly to decrease the angle of your knees.

7. Repetitions:

   • Perform 2-3 sets of wall sits, allowing for rest between each set.

Make sure to maintain proper form to prevent injury and maximize the benefits of the exercise!