How to do it
You need: A clear stretch of smooth wall.
Stand with your back against a smooth wall, feet about hip-width apart and a step or two out from the wall.
- Slide your back down the wall until your knees are bent to a shallow, comfortable angle.
- Start well short of a right angle - a small bend is enough during a flare-up.
- Hold the position still, keeping your weight even through both feet.
- Slide back up the wall to finish the hold.
Form cues
- The hold feels like steady, tolerable work in the front of your thighs.
- Your knees stay in line with your feet and do not drift inwards.
- Any tendon pain stays low and steady, not building through the hold.
Common mistakes
- Bending the knees so deep that the pain rises - less depth is fine early on.
- Holding your breath - keep breathing through the whole hold.
- Putting more weight on the less painful leg.
Safety: Stop and message your physio if the tendon pain climbs during the hold or is worse the morning after.