Toes-Inward Knee Slide Wall Squat

1. Starting Position:

   • Stand with your back against the wall, feet shoulder-width apart.

   • Your toes should be pointing slightly inward, and your arms should be held in front of you, close to your chest.

2. Squatting Movement:

   • While keeping your back pressed against the wall, bend your knees and lower your body into a squat.

   • Ensure your knees stay aligned with your toes and do not go beyond your feet.

   • Go down until your thighs are parallel to the ground or as low as comfortable while maintaining proper form.

3. Hold the Position:

   • Maintain the squat position for a few seconds. You can hold for 15 to 30 seconds, depending on your fitness level.

   • Keep your core engaged and ensure your back remains straight against the wall.

4. Returning to Start:

   • Push through your heels to rise back up to the starting position.

   • Stand up slowly, ensuring you maintain control throughout the movement.

5. Repetitions:

   • Repeat the squat movement for a total of 10 to 15 repetitions.

   • Rest for a moment if needed, and then perform another set.

Tips:

• Breathe steadily throughout the exercise, exhaling as you squat down and inhaling as you rise.

• If you find it difficult to maintain balance, you can practice with a friend for support or reduce the depth of your squat until you feel more comfortable.