The wall sit exercise is a great one to use if you’re trying to build some endurance in your leg muscles. This is a pretty difficult exercise to perform if you’ve never done it before. A wall sit is similar to a squat, except for the fact that your are holding a static position rather than moving up and down. Also, a wall sit is done without weight.
To begin the wall sit exercise, stand with your back facing a sturdy wall with your feet about 12-18 inches away from the wall. Lean back and place your back against the wall so you can slide down it. Slide down the wall until your thighs are about parallel to the floor. Hold this position for as long as you can.
If you can do a wall sit for a minute or more, you’re at a great level of endurance. If not, don’t worry. Just build up to a minute by adding a few seconds to your hold each time. You can also hold a weight in your hand if the exercise gets too easy.