You may think the name of this exercise sounds quite nice, Wall Sit, (and no it does not mean to find a spot on a stonewall and sit and relax). The wall sit means to find a space up against a flat surface that you can sit into to work the quads and glutes. see photos below.
As you can see my back is flat up against this outside wall, my knees are at a 90 degree angle right directly over my ankles in a straight line. This is an isometric hold for the quads (meaning thighs) and glutes oh feel that burn. You can compound this movement by doing something with dumbbells and in this photo I am doing hammercurls to strengthen my bicep muscles. Compound moves are great for those on a time constraint.
Try to sit int his position for at least 1 minute (if legs feel too weak and wobbly try for 30 -45 seconds first) you can build up to 1 - 2 minutes over time. Try compound movements by adding in the dumbbells for arm curls, overhead press, shoulder shrugs, front raises etc.
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