Heel Slide Wall Squat

Starting Position:
1. Stand with your back against a wall, feet shoulder-width apart.
2. Slide down the wall until your knees are bent at a 90-degree angle, as if sitting in an invisible chair.
3. Keep your back flat against the wall throughout the movement.

Movement:
1. Ensure your feet are flat on the ground and your weight is on your heels.
2. Hold your hands in front of your chest or clasp them together for stability.
3. Engage your core muscles to support your lower back.
4. Maintain the squat position, ensuring your knees do not extend beyond your toes.
5. Hold this position for 20-60 seconds as you breathe steadily.
6. To rise back up, push through your heels and slide back up the wall until you are standing straight.

Tips for Beginners:
- Start with shorter holds (around 10-15 seconds) and gradually increase as you become more comfortable.
- Ensure your knees are aligned with your toes to avoid strain.
- If needed, place a cushion or mat on the floor for added comfort.