Objective

Strong leg and buttock muscles form the basis of every type of endurance sport. This isometric contraction builds up your strength in a very short time.

Technique

Lean with your back against the wall. Now slide down the wall until your legs are at a 90-degree angle. Keep your feet still and make sure your back is completely pressed against the wall. Hold this position for 30 seconds.

Focus

Keep your shoulders relaxed and breathe evenly despite the increasing strain.

Tip

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