BUILD MASSIVE LEGS WITH THE WALL SIT

"Construction" was a widely despised punishment during my secondary school days, along with squats, isometric arm holds, and a gauntlet of as many sadistic exercises and positions as could be imagined by the human mind. 

 

Looking back, as much as we hated the punishments, we were very strong, we would be woken from bed to run about 10 Km (with the threat of being whipped if you didn't keep pace), and our injuries healed faster. Apparently, what couldn't kill us made us stronger!

 

 

This exercise basically involves sitting with your back against a wall in a squat position, or for the more adept, performing the position in mid air and simply holding the position for as long as you can. It is important that the legs are at a 90 degree angle. Apparently you are not supposed to rest your hands on your thighs, but instead to hold them above your head or even in front of you to work your shoulders. The exercise builds isometric strength as well as endurance in the quads and glutes – a favorite exercise to perform for the running season, or if you're interested in the martial arts.

 

This is one exercise you can perform just about anywhere, with no need for gym equipment. With practice, you should be able to increase your muscular endurance and hold on for longer times. My longest time was above 5 hours ( I had a sadistic prefect standing over me with a belt!!). I wasn't smiling at the end, I assure you.