Bodyweight exercises are a simple, effective way to improve balance, flexibility, and strength without machinery or extra equipment. From legs and shoulders to chest and abs, we’ve covered every part of the body that can get stronger with body resistance alone.
Wall sit exercise works the entire muscular system of the lower body, it builds your isometric strength and endurance in glutes, calves and quadriceps.

1. Wall Sit
Who needs a chair when there’s a wall?
1 Slowly slide your back down a wall until the thighs are parallel to the ground.
2 Make sure the knees are directly above the ankles and keep the back straight.
3 Go for 60 seconds per set (or however long it takes to turn those legs to jelly).
Need more fire? Add some bicep curls.

 

2. Lunge
1 Stand with the hands on the hips and feet hip-width apart.
2 Step your right leg forward and slowly lower body until left(back) knee is close to or touching the floor and bent at least 90 degrees.
3 Return to the starting position and repeat on the other side.
Try stepping back into the lunge for a different variation.

Source from Greatist