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Purpose: This exercise challenges your quadriceps (front of the thigh), hamstrings (back of the thigh), and gluteus (butt) muscles to work together. By challenging yourself to hold this position, you are teaching your muscles how to work hard even when they are tired.

How to do it:

* Stand with your back flat against a wall and your feet about 1.5-2 feet away from the wall.

* Slowly slide your hips down the wall until your knees are bent to 90 degrees.

* Try to hold this position for at least 30 seconds before returning to a standing position.

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