Article: If you feel like you can go lower once your thighs are parallel to the ground, go down lower! This will work a wider range of muscles in your legs and make the move feel even more challenging. For example, you could squat down an extra 6 in (15 cm) below the parallel point and then come back up. Grasp a 5 to 10 lb (2.3 to 4.5 kg) dumbbell in each hand before you start squatting. Hold the dumbbells at your sides and then squat as usual. The extra weight will make the move feel instantly more challenging.  Don’t start with the heaviest pair of weights you can lift! Start with a pair of light weights and move up to a heavier pair if this still feels too easy for you. Do 10 repetitions and then repeat the set 2 to 3 times. Another easy way to up the intensity of your wall squats is to stand on 1 foot instead of 2. For example, you could start by standing on your right leg only and do a set of 10 squats, or as many as you are able to do. Then, switch to standing on your left leg and do another set.  Make sure to do an equal number of repetitions and sets on each leg for a balanced workout. Do a set of 10 repetitions on each leg and then repeat the sets 2 to 3 times. Instead of rolling back up to standing after 3 seconds, you can hold the squat position for 30 seconds or as long as you are able to do a static wall sit with the exercise ball. This will challenge your strength, endurance, and balance! Increase the amount of time that you hold the position each time you do a wall sit. For example, you might only be able to do 30 seconds the first time you do a wall sit, but then the next time you might make it to 40 seconds. If you want to work slightly different muscles in your legs, you can also try changing the positioning of your feet slightly. For example, you could turn your toes so they are facing to your sides to target your inner thighs. Or, you could stand with your feet wider than shoulder-width to target your outer thighs more.

What is a summary?
Squat down lower to increase your range of motion. Hold a dumbbell in each hand to make the squats harder. Try single-leg wall squats to target the muscles in 1 leg at a time. Stay in the squat position for 30 seconds or longer to do a wall-sit. Change the position of your feet to target different muscle groups.