Alternating Chair Against-Wall Elevated-Heel Sit

1. Positioning:
- Stand with your back against a sturdy wall.
- Slide down the wall until your thighs are parallel to the ground, as if sitting on an invisible chair. Your knees should be directly above your ankles, and your back should be flat against the wall.

2. Feet Placement:
- Place your feet shoulder-width apart and flat on the floor. Make sure your weight is distributed evenly.

3. Dumbbell Hold (Optional):
- If using dumbbells, hold one in each hand at your sides or place them on your thighs for stability.

4. Movement:
- While maintaining this seated position against the wall, lift one heel off the ground, raising it towards your glutes. Keep your toes pointing forward.
- Lower your heel back to the ground and then lift the other heel.
- Continue alternating heel raises at a slow and controlled pace.

5. Breathing:
- Exhale as you lift your heel and inhale as you lower it.

6. Repetitions:
- Aim for 10-15 repetitions on each leg, or hold the position for 30 seconds to 1 minute, depending on your fitness level.

7. Cool Down:
- After completing your sets, gently rise to a standing position and stretch your legs to prevent stiffness.

Tips:
- Keep your core engaged throughout the exercise to maintain balance.
- If you feel any discomfort in your knees, stop the exercise and reassess your form.
- Ensure that your back remains against the wall throughout the movement for support.