Lean your back against a wall with your feet in front of you, hands on the hips.
Lower the body until the hips reach a 90-degree angle and the thighs are parallel to the ground. The knees are at a 90-degree angle with the shins perpendicular to the ground and the feet flat on the ground.
Hold for the desired amount of time: 30 seconds for beginners up to 120 seconds for advanced.
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius)
Secondary: Gluteus maximus, hamstrings (biceps femoris, semitendinousus, semimembranosus)