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Main muscles used:
quadriceps
hamstrings
buttocks (gluteus maximus)
Secondary muscles used:
inner thighs (adductors)
hip flexors
Find a sturdy wall

Lower yourself down to a point where your upper leg is slightly above parallel to the floor.

Your upper leg and lower leg should be at a 90 degree angle

Keep feet flat on floor

Stay in that position for the desired amount of time.
Don’t lower yourself down below parallel
Don’t have feet to close to the wall
Don’t let back come off the wall.
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