Against-Wall Split-Squat

1. Start by standing around an arm's length away from a wall, facing away from it.

2. Extend one leg behind you and place the top of your foot against the wall.

3. Keep your front foot flat on the ground about two to three feet in front of the wall, depending on your height.

4. Assume an upright posture with your hands in front of your chest to help with balance, as seen in the first image.

5. Bend your front knee and lower your body down towards the ground in a controlled manner. Your front thigh should aim to become parallel with the ground, and your back knee should be bending simultaneously as shown in the second image.

6. Make sure the knee of your front leg does not pass your toes to prevent unnecessary stress on the knee joint.

7. Push up through the heel of your front foot, extending your front knee and hip to return to the starting position, as demonstrated in the third image.

8. Complete the desired number of repetitions for one leg before switching to the other leg.

9. Maintain core stability throughout the exercise to keep balance and ensure proper form.