Stand with back against a wall, feet shoulder-width and 30 cm forward. Slide down the wall to a half-squat, hold 3 sec, slide up. Pregnancy-safe loaded squat — the wall takes balance demand.
Secondary muscles
glutes
hamstrings
core
Form cues
1Back stays in contact with wall the entire rep
2Knees track over toes, never inside
3Stop at the depth that's pain-free — full 90° is optional