Transform Your Workout with Wall Exercises for Legs

Walls are everywhere unless you live in a desert. Have you ever considered using walls to hit those impossible fitness goals? No? Well, this article may flip your entire perspective!

It may initially seem far-fetched, but walls have proven their efficacy in fitness circles. That blank, sweet wall can also become your exercise equipment if you learn to use it right. Below, we break down some easy wall exercises for legs that will make you fall in love with those blank canvases that are all around us.

If you’re ready, let’s begin.

What Are Wall Exercises for Legs?

1. Wall sit
2. Wall bridge
3. Wall lunge
4. Leg-up wall crunch

You can find many easy exercises for legs up the wall. When you perform this workout, you should rest for 30 seconds between each exercise. You can also add hand weights if you want to increase the difficulty. If you do this, it’s best to choose dumbbells over kettlebells. This is because it’s really easy for kettlebells to accidentally hit the floor if you hold them by your sides. It’s absolutely fine to use them if you only have access to kettlebells, though. Anything is better than nothing.

Wall Sit

To perform a wall sit:

1. Stand with your back pressed against the wall. Keep your feet hip-width apart and arms by your sides.
2. Walk your feet forward until they are planted approximately two feet in front of your body.
3. Take a position with your back pressed against the wall, arms hanging at your sides, and your chest held upright.
4. Bend your knees, gradually lowering your body until your legs are parallel to the ground, forming a 90-degree angle. Make sure your knees are directly above your ankles and aligned with your hips. Engage your core muscles to enhance stability and sustain an erect posture.
5. Remain in this position for 30 to 45 seconds. If you can’t maintain it for 30 seconds, just do it for as long as you can.

Read More: The Best Exercise For Circulation In Legs – Quick At-Home Relief

Wall Bridge

1. This exercise primarily targets the glutes and your hamstrings. Your core muscles will help stabilize the movement a little, but they’re not the main focus here. To perform a wall bridge:
   1. Lie on your back with your arms by your sides. Place the soles of your feet on the wall, and space them hip-width apart. Make sure your knees bend at a right angle and your thighs are perpendicular to the floor.
   2. Squeeze your glutes and raise your hips as high as possible by pressing into the wall as hard as you can with your feet.
   3. Return to the initial position and perform 10 to 12 repetitions.

Wall Lunge

This exercise works out the legs and glutes. Here’s how to do it:

1. Stand approximately 3-4 feet from the wall and stretch one leg backward. Then, press the ball of your back foot toward the wall.
2. Bend your forward knee so you lower your body down.
3. Continue lowering your body while maintaining an upright torso until your front knee makes a right angle.
4. Hold this position for 3 seconds, then return to your starting position.
5. Repeat this movement for 8-10 reps, then switch legs and repeat for another 8-10 reps.

Leg-Up Wall Crunch

This move targets the core. To perform a leg-up wall crunch:

1. Lie on your back, keeping your glutes near the wall. Place your hands behind your head and stretch your legs up the wall.
2. Lift your shoulders and squeeze your abs. Hold yourself in this position for 1-2 seconds.
3. Gradually return to your initial position and repeat for 10 to 12 reps.

How Many Leg Exercises Should You Include in Your Workout?

You should ideally try to perform a total of 15-24 total sets in each workout. It doesn’t matter whether the exercises are performed with or without a wall as long as you fall somewhere in or close to this range. It’s generally best to do this by performing exercises for 3 or 4 sets at a time.

If you perform 3 sets per exercise, this means that 5 exercises would be adequate. It’s important to keep in mind that it’s okay to do less. Some exercise is better than none. Keep your breathing steady while performing wall exercises for your legs. Make sure you exhale during the part of each movement where you’re pushing hard and inhale during the more relaxed part. (1) 

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What Does Putting Your Legs up Against the Wall Do?

Leg workouts generally involve using multiple muscle groups at the same time, whether using a wall or not  (2). Although this is a great way to support your goals for building muscle or strength or increasing your endurance, it can also help you improve your balance. Finally, wall exercises for legs are a great way of breaking free from the sedentary lifestyle you may be used to.

What Are the Benefits of Wall-Based Leg Exercises?

Exercises of this sort are fairly convenient, even for seniors and those with mobility issues (3). This is because they are accessible as most people have access to a wall. It differs from more exclusive types of training that require access to special equipment. Although working out against a wall can support your fitness goals, it’s important to acknowledge that it won’t provide uniquely meaningful benefits when compared to working out without a wall. This is just another training tool. However, doing a workout of this kind will provide some benefits compared to not exercising. 

It can also be helpful to perform a glute and hamstring stretch for 3-4 sets of 45-60 seconds on a wall at the end of your main workout. This can have several benefits in addition to what you’d gain from your main wall-based workout, including:

• It may help relax your mind if paired with mindfulness practices – By allowing yourself to enter a state of deep relaxation and breathing mindfully, you can effectively alleviate anxiety and tension while restoring a sense of balance within yourself (4).
• It stretches the glutes and hamstrings – The leg-up pose is effective for stretching  your glutes and hamstrings. It can help relieve muscle tension in those areas and can support long-term improvements in terms of mobility and flexibility (5).  
• Blood circulation may improve – This pose can be beneficial for reducing swelling (edema) in your legs and feet by counteracting the effects of gravity on your lower body. It also promotes better circulation of blood and lymphatic fluid (6).

Make sure you’re making a proper pose, and don’t hesitate to seek help from a professional trainer if you’re unsure of the correct postures.

Read More: 10 Leg Stretches After Workout That Can Speed Up Recovery

What Are the Most Popular Wall-Based Leg Exercises?

The 6 most popular leg exercises up a wall are:

1. Legs up wall crunches
2. Wall lunges
3. Wall bridge
4. Wall pushups
5. Wall sit
6. Wall plank

Try some of these exercises and curate your own customized wall exercise plan. It can be helpful to experiment with incorporating any of the above exercises into your workout, particularly if it helps you stick to it more easily.

The Bottom Line

Incorporating wall exercises for your legs into your workout can provide you with access to accessible exercises that can support your overall exercise goals. 

At the end of a chaotic day, when you want to unwind and get in a quick workout, go to the wall. It’s there to support you, after all!