They say sitting is the new smoking, but for the sake of your health, we actually want you to take a seat—against your wall! Wall sits work your entire lower body: you’ll feel this move in your hamstrings, quads and glutes. Engage your core to help strengthen your abs, too.

This exercise is about building strength and muscle endurance, and you’ll find that the more often you do it, the longer you can stay in this position. Increasing strength and endurance in your lower body will help you run faster, climb the stairs more easily, squat more weight and jump higher.

Some studies also suggest that doing isometric exercises—that is, exercises where you hold a position rather than moving (think planks, tree pose or wall sits)—improve joint stability and may even lower blood pressure. So, don’t you think it’s time to give wall sits a try?

You can even complete this exercise while watching TV, scrolling through Insta, listening to a podcast or talking on the phone with a friend.

To do a wall sit, lean your back flat against a wall with your feet planted firmly on the floor and your knees at a 90-degree angle, so your thighs are parallel with the ground. Your weight should rest in your heels, not your toes.

If this isn’t enough of a challenge, you can hold a weight while you complete the exercise—or just hold it for longer!