Posted on July 29, 2019 by Josh Puttock

Get into a squat position with your back against a wall and dumbbell in front of chest, then simply hold it for as long as possible (female 10kg, male 20kg).


  • lean against a wall
  • walk your feet shoulder width apart
  • while¬†leaning back on the wall, slide down until there is a 90-degree bend at both your hips and knees
  • feel your body weight in your heels, not in your toes, and your quads and hamstrings starting to burn after 15 to 20 seconds

Everyone participating is a winner as this builds leg strength and endurance. The champion = who holds the squat in perfect form the longest.

Good Luck!


(This month’s fitness challenge was prepared by the PT team at Dickens Yard).