Squats for the Buns, Hips and Thighs Part 2

By Paige Waehner, About.com Guide

Updated June 25, 2012

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Wall sits are a great exercise for warming up the lower body, building endurance and pre-exhausting the legs before a lower body workout. This can also be an option for people who have trouble with traditional squats and lunges because of knee pain. Because you're lifting one foot off the floor, you'll have to work hard to keep your balance. Hold onto a wall or chair for balance if needed.

1. With a ball against the wall and supporting your back, stand with feet about hip-distance apart.
2. Lower into a squat until the thighs are parallel to the floor, knees behind the toes.
3. In the same sitting position, shift your weight to the right foot and lift the left foot off the floor a few inches. Try to keep the weight in the heel of the right foot.
4. Lower the foot and shift your weight to the left leg, lifting the right foot off the floor. Try to keep the squat position without lifting up.
5. Continue alternating leg lifts while staying in your squat as low as you can.
6. Hold onto a wall or chair for balance if needed and add intensity, if desired, by holding weights.
7. Repeat for 30-60 seconds, 1-3 times.