Wall Squat (Beginner)
-
Position: Stand with your back against a wall, feet shoulder-width apart.
-
Movement: Slide down the wall into a squat position (thighs parallel to the ground).
-
Hold: 20-30 seconds.
-
Repetitions: 2-3 times.
Bird Dog (Intermediate)
-
Position: Lie on your back with one leg bent and the other straight.
-
Movement: Raise the straight leg up to the height of the bent knee.
-
Hold: 2 seconds at the top.
-
Repetitions: 10-15 reps per leg.
Box Squat (Advanced)
-
Position: Stand in front of a sturdy box or chair.
-
Movement: Squat down until your buttocks lightly touch the box, then stand back up.
-
Repetitions: 10-15 reps.
