Wall sit with alternating leg extension

Hamstrings

• Target muscles: hamstrings, legs, glutes
• Equipment: bodyweight
• Level: intermediate

How to do it

1. Press your back against a wall and lower into a wall sit: thighs parallel to the floor, knees bent at a right angle.
2. Extend your arms out to the sides at shoulder height, keeping your back pressed firmly against the wall throughout.
3. Without changing your hip position, straighten one leg forward until it's parallel to the floor.
4. Hold briefly, then return your foot to the floor at the starting knee angle.
5. Straighten your other leg the same way, continuing to hold the wall sit.
6. Continue alternating legs for the desired number of reps.