Lean your entire back against a wall with feet separated in front of you. Bend knees, lowering thighs to a parallel position, knees in line with ankles. Hold for 10–15 seconds; build up to 30 seconds.
When you can hold this squat position for 30 seconds, alternately straighten one leg out in front of you to hip height and hold for a count of 5; keep back against the wall. Begin with 5 reps and build to 10 (1 rep equals 1 leg lift).