- Stand with your back against a wall.
- Lower your body until your knees are bent at 90 degrees.
- Hold the position.
Any Questions? Call Us: 0191 714 5024
- Home
- Getting Started
- Tools
- Building ConsistencyExplore the psychology of habit formation and provide actionable advice for building sustainable fitness habits that will keep you on track for the long term.
- Navigating the GymGuidance on how to navigate the gym environment, including etiquette, common gym equipment, and how to create a workout plan tailored to your goals.
- Overcoming Fitness BarriersCommon obstacles that beginners may face, such as lack of time, motivation, or confidence, and practical strategies for overcoming these challenges.
- Setting Realistic GoalsLearn the importance of setting SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals and discover tips for creating a fitness plans that align with your objectives.
- Tracking ProgressLearn the importance of tracking progress, whether it’s through measurements, photos, or fitness apps, and how it can help you stay motivated and accountable on your journey.
- Understanding Fitness EquipmentDive into specific gym equipment such as treadmills, ellipticals, dumbbells, and resistance bands, learn how to use them safely and effectively.
- Gym FAQ
- Fit FamiliesFamily-friendly fitness ideas, including workouts parents can do with their kids, healthy meal ideas for the whole family, and tips for incorporating fitness into family activities.
- Workouts
- Strength TrainingDiscover full-body workouts that target every muscle group, split training routines to hone in on specific areas, and powerlifting-focused plans to boost your performance in the gym. With expert tips on form, progression, and recovery, you’ll develop strength and confidence like never before. Embrace the challenge, embrace the gains – start your strength journey today.
- Bodyweight Strength ExercisesDiscover effective bodyweight exercises for building strength and muscle mass without the need for equipment.
- Dumbbell Only WorkoutsMaximise gains with workouts utilising dumbbells to enhance strength, stability, and muscular endurance.
- Kettlebell WorkoutsEmbrace kettlebell training for functional strength, power, and cardiovascular fitness.
- Resistance Band ExercisesExplore versatile workouts incorporating resistance bands to enhance strength, flexibility, and rehabilitation
- Split Training RoutinesDelve into specialised plans focusing on specific muscle groups or movement patterns, such as upper/lower body splits or push/pull workouts.
- Cardiovascular Workouts
- Cycling/Spinning workoutsPedal your way to better fitness with indoor or outdoor cycling workouts designed to challenge and motivate.
- High-intensity Interval Training (HIIT) WorkoutsExperience intense bursts of activity alternated with periods of rest to improve cardiovascular fitness and burn calories.
- Jump Rope RoutinesJump into skipping workouts for a fun and effective way to boost heart health and coordination.
- Rowing Machine ExercisesMaster the rowing machine for a low-impact, full-body workout that enhances cardiovascular fitness and muscular strength.
- Running/Jogging RoutinesGet tips and guidance for improving running performance, endurance, and technique.
- Stair Climbing WorkoutsStep up your fitness game with stair climbing routines targeting lower body strength and cardiovascular endurance.
- Swimming workoutsDive into swimming routines to improve stamina, lung capacity, and overall fitness while enjoying the water.
- Flexibility and MobilityEmbark on a journey towards improved flexibility, mobility, and overall well-being with our comprehensive collection of resources dedicated to flexibility and mobility training. Dive into the world of yoga with sequences and flows designed to enhance flexibility, balance, and mental clarity at any skill level. Explore the core-strengthening benefits of Pilates, and learn how controlled movements and breath can transform your body and mind
- Functional TrainingUnlock your body’s full potential with functional training. Build strength, agility, and mobility to excel in daily activities and sports.
- Home WorkoutsTransform your living space into your personal fitness sanctuary with our home workout plans. Whether you’re short on time, space, or equipment, our tailored routines ensure you can achieve your fitness goals from the comfort of home. No gym membership required – just determination and dedication.
- Recovery and RegenerationRevitalise your body and mind with our recovery and regeneration resources. From active recovery routines to soothing yoga sessions, we offer strategies to help you bounce back stronger after workouts. Prioritise rest, relaxation, and rejuvenation to optimise your fitness journey.
- Nutrition
- Eating for Energy and RecoveryOptimize your nutrition for peak performance and recovery. Explore pre-workout fuelling strategies to power through workouts and post-workout nutrition to support muscle repair and replenish energy stores, maximising your fitness gains
- Healthy Eating HabitsCultivate a healthier relationship with food by adopting mindful eating practices. Discover techniques to curb emotional eating, practice portion control, and savor your meals, promoting overall wellness and satisfaction
- Meal Planning and PreparationStreamline your nutrition routine with expert tips on meal prepping. Learn how to efficiently plan and prepare meals ahead of time, saving you time and ensuring you have healthy options readily available throughout the week.
- Meal Timing and FrequencyHarness the power of strategic meal timing and frequency to optimise your metabolism and energy levels. Learn about the benefits of breakfast, explore intermittent fasting protocols, and discover smart strategies for fuelling your body effectively throughout the day.
- Nutrient Breakdowns and GuidelinesDelve into the essentials of nutrition with detailed breakdowns of macronutrients and micronutrients. Understand their roles in your diet and learn how to meet your body’s nutritional needs through balanced and mindful eating.
- Nutrition for Specific GoalsTailor your nutrition plan to achieve your fitness objectives, whether it’s shedding pounds, building muscle, or enhancing endurance. Get insights into calorie management, protein intake, and fuelling strategies optimised for your desired outcomes.
- Superfoods and Functional FoodsUnlock the nutritional potential of superfoods and functional foods. Learn about their unique health benefits and discover creative ways to incorporate them into your diet, elevating your meals with a nutrient-rich boost.
- Well-Being
- Academy
- My Hub
Menu
Project Details
- About this exercise : An isometric exercise performed by sitting against a wall with knees bent at 90 degrees, targeting the quads and glutes. This exercise is great for building lower body endurance and improving muscle definition.
- Secondary Muscles : Glutes, hamstrings
- Type of Exercise : Strength
- Mechanics Type : Isolation
- Push/Pull : push