Find a stable wall and stand straight with this wall behind you. Spread your feet at shoulder width apart and put your toes slightly out. Contract your pelvic floor and core while keeping your chest up.
Bend the knees and move your butt back, lowering your legs until your thighs are parallel to the floor and your back is resting on the wall. Press your head, upper back, and hips against the wall. Extend your right leg and hold the position during the required time. Then perform the exercise with your left leg. Make sure your knee is always pointing towards the toe and it is at 90º.TIPS: Focus on always having your weight on the entire soles of your feet. Your head and chest should always look forward.