The wall chair is an exercise that will leave your quads burning if you have the staying power to keep at it! 

This is an isolation exercise for your quadriceps.  Holding this position will also help strengthen your stabilizing muscles if you are not ready for squats.  But even those who can do 100 squats can benefit from this exercise.  Adding the ball toss will also be working your upper body. 

1. Pick a wall, table, tree, car, anything that you can put your back against.
2. With your back up against the wall (or object), take a few steps forward you so you are a couple of feet away from it.
3. Bend at the knees into a squatting position and rest your back against the wall while holding the ball at your waist.
4. Make sure your knees are bent at a 90-degree angle (if you can't handle 90, try 45 until you can move down further).
5. Adjust your feet so your knees do not come over your ankles.
6. Hold as long as you can and toss the ball underhand up in the air, catch it on the way down!  Repeat…
7. Breathe naturally.

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