Make sure your back is flat against the wall. Place your feet firmly on the ground, shoulder-width apart, and then about 2 feet out from the wall. Slide your back down the wall while keeping your core engaged and bending your legs until
they’re in a 90-degree angle.
Stand with your feet hip-distance apart and let your arms fall at your sides. Draw a semicircle with your right foot, moving it clockwise until it crosses behind your left foot. Lunge down as deeply as possible, hovering your knee a couple of inches off the floor.