If you want to keep it tight, keep it right, do three sets of each exercise, resting one minute in between each set (if you absolutely must). The exercises can be done with shoes on, or off if you want to avoid messing up wall-squats-2014your walls.
Wall Squats
You can probably feel the burn in your quads (muscles on the front of your thighs) just reading the phrase “wall squats”! This exercise is great for not only building strength and endurance in your quads, but also the glutes and calves.
1. Start standing with your back pressed against a wall, with feet shoulder width about two feet from wall.
2. Slowly slide your back down the wall until you’re in a squatting position, with your thighs parallel to the floor.
3. Adjust your feet so that your legs make a 90 degree angle, with your knees aligned directly above your ankles. If you knees are over your toes, slide up a little.
4. Keep you back flat while holding the position.