Blog Fitness Workouts Leg Workouts Wall Exercises For Legs: Transform Your Workout With Vertical Leg Training

Wall Exercises For Legs: Transform Your Workout With Vertical Leg Training

Walls are everywhere. Unless, of course, 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 seem far-fetched initially, but walls have proven their efficacy in fitness circles, time and again. That blank, sweet wall may also become your exercise equipment if you learn how to use it right. Below, we have broken down some easy-peasy wall exercises for legs that will make you fall in love with those blank canvases all around us. Ready? Let’s begin!

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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 doing these workouts, rest for 30 seconds between each exercise. You can also add hand weights if you wish to increase the difficulty.

Wall Sit

To do a wall sit:

  1. Stand while keeping your back pressed against the wall. Keep your feet hip-width apart and arms at the sides.
  2. Walk about two feet ahead 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 90-degree angles. Be 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. Stay in this position for 10 seconds.
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Read More: The Best Exercise For Circulation In Legs – Quick At-Home Relief

Wall Bridge

This exercise targets the core, glutes, and back of your legs. To make a wall bridge:

  1. Lie on your back while keeping your arms at your sides. Place the sole of your feet on the wall, and space them hip-width apart. Ensure your knees bend at a right angle and your thighs are perpendicular to the floor.
  2. Squeeze the glutes and raise your hips as high as possible.
  3. Return to the initial position and repeat until the set completes.

Wall Lunge

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

  1. Stand about 3-4 feet apart from the wall and stretch one leg backward. Then, press the ball of your foot toward the wall.
  2. Bend your forward knee.
  3. Engage your abdominals to ensure your back stays straight, and lower your body until the front knee is making a right angle.
  4. Stay in this position for 10 seconds.
  5. Switch the leg and repeat. You can do your desired number of reps.
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Leg-Up Wall Crunch

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

  1. Lay 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 the moves as much as you want.

How Long Should You, ‘Legs Up The Wall’?

Ideally, each exercise for legs up the wall should go on for 60 seconds. Complete 2-5 reps for each movement to make the most out of it. You can increase the duration of exercise and reps according to your progress.

Keep your breathing steady when doing wall exercises for your legs. This tends to relax your body and make you more mindful. And when you are done, move slowly into a seated position and stay quiet for about 30 seconds (1).

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What Does Putting Your Legs Up Against The Wall Do?

You will use many larger muscle groups when performing a leg wall workout (2). And although this is a great way to tone your body, the exercise helps to decrease the numbness caused by prolonged sitting on the muscles. It offers a quick dose of calm that people sometimes look for in caffeine.

Last but not least, wall exercises for legs are a great way to break free from the sedentary lifestyle that we are getting used to.

What Are The Benefits Of Putting Your Legs Up Against The Wall For 20 Minutes?

Legs-up-the-wall poses are pretty convenient, even for seniors and people with mobility issues (3). Naturally, you may find various perks coming your way when doing a leg wall workout for 20 minutes. To name a few:

  • It may help relax your mind and body – By allowing yourself to enter a state of deep relaxation, 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 poses are the best wall exercises for glutes and hamstrings. They involve a gentle stretch that targets your hamstrings, glutes, spine, and hips. This may relieve pressure on your lower back (5).  
  • You may notice improved digestion – During this state, your body engages in the active process of digesting any food you have consumed and simultaneously working to heal and repair itself.
  • 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).
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You will notice a stark difference in your mental and physical state when you make these poses a part of your regular regime. Ensure that you are making a proper pose, and don’t hesitate to seek help from a professional trainer when unsure of the correct postures.

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

Does Putting Your Legs On A Wall Help?

By now, we can conclude that putting your legs on a wall is fruitful. However, individuals diagnosed with high blood pressure and glaucoma should avoid them, as this may worsen their symptoms (7). The most popular 6 leg exercises up the wall are:

  1. Legs up wall crunches
  2. Wall lunges
  3. Wall bridge
  4. Wall pushups
  5. Wall sit
  6. Wall plank
See also
8 Basic Outer Thigh Exercises for a Perfectly Sculpted Physique

Try out either or a couple of these exercises, and curate a customized wall exercise plan for yourself. You will notice a considerable difference in your strength and stamina with a few days of practice and effort.

The Bottom Line

Incorporating wall exercises for legs in your daily routine can benefit your overall well-being. These simple yet effective poses are widely endorsed for their mental and physical rewards.

At the end of a chaotic day, when you want to unwind, go to the wall. You’ll soon become a person who is always positive and gives away the best vibes in the room!

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This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Mindful Breathing (n.d.,
  2. How to Do a Wall Sit: Proper Form, Variations, & Common Mistakes (2022,
  3. The benefits of Legs up the wall pose (n.d.,
  4. Mindfulness exercises (n.d.,
  5. What are the best stretches for tight hamstrings? (2023,
  6. The Yoga Pose You Need: The Health Benefits of Legs Up the Wall (2021,
  7. Suffering from glaucoma? Stop performing these 7 Yoga asanas (2023,
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