This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Stand with the back against a wall, feet hip-width apart and about one and a half to two foot-lengths out from the wall.
- 02
Slide down the wall until the thighs are about parallel to the floor, knees at about 90 degrees and directly above the ankles.
- 03
Hold the position for time, breathing normally, hands by the sides or crossed on the chest — not pushing on the thighs.
- 04
When the time is up, slide back up the wall to standing.
Common mistakes
- Feet too close to the wall so the knees travel well past the toes.
- Pushing on the thighs with the hands.
- Holding the breath.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.