Hitting A Fitness Wall? Try These Wall Exercises for a Full-Body Workout

Why do it: Not only does the wall sit exercise strengthen the muscles in your lower body, but it also builds mental toughness. “Compared to squats, it’s easier on your lower back, so it could be a good exercise for those experiencing low back pain,” says Kate. 

How to do it: 

1. Stand against a wall with the back of your head, upper back, and lower back touching it. Your feet should be shoulder-width apart and your arms down by your sides.
2. Take a step or two forward with your feet.
3. Slide down the wall, ensuring your back stays in contact with it. Lower down until your quads are at a 90-degree angle with the floor, keeping your chest upright and core engaged.
4. Hold for the desired length of time, then reverse the motion and stand back up.
5. Repeat for desired time/repetitions.

Muscles targeted: Quads, hamstrings, glutes, thighs, calves, core

Why do it: According to studies¹, doing regular push-ups can have adverse effects, including neck pain, back pain, palmar pain, and wrist pain. When you do them against a wall, this can help to alleviate some of this pain. At the same time, you can build strength in your upper body.

How to do it: 

1. With your feet hip-width apart, stand facing a wall. You should be positioned roughly one arm’s length away from it.
2. Reach both arms out and place your palms on the wall, with your fingers facing up.
3. Engage your core, then bend your elbows to move closer to the wall. Keep going until your face nearly touches it.
4. Pause, then straighten your elbows to return to the starting position.
5. Continue for the desired number of reps.

Muscles targeted: Chest, delts, triceps, back, serratus anterior, core

Why do it: A popular yoga pose, legs up the wall, is a great addition to any wall workout routine because of its well-being benefits. Kate says, “It can relax your mind, alleviate pain in your back and legs, and even help when you’re stressed.”

How to do it: 

1. Sit down on the floor or an exercise mat, sideways to the wall. Position yourself as close to the wall as possible, with your hands behind you.
2. Lean backward, placing your forearms on the floor as you do so. 
3. At the same time, rotate your upper body away from the wall and place your legs up the wall (hence the name!).
4. If needed, adjust so your butt and hips are closer or further away from the wall.
5. Place your hands by your side, head on the floor, and hold the position here for as long as you like.
6. When finished, bring your knees into your chest, and roll over to either side.

Muscles targeted: Hamstrings, glutes, hip flexors

RELATED: Exercise and Mental Health

Why do it: Wall slides can strengthen and increase your shoulders and upper back mobility, which can help with placing objects above your head or other everyday movements. 

Additionally, they may effectively reduce pain and improve scapular alignment², especially in subjects with scapular downward rotation.

How to do it: 

1. Stand against a wall, with the back of your head, upper back, and lower back touching it.
2. Raise your arms and place them against the wall at a 90-degree angle.
3. Lift both arms toward the ceiling while driving your glutes and core into the wall. Ensure that your arms, head, upper back, and lower back are touching the wall throughout the movement, and try to lock your elbows at the top (or as far as you can go).
4. Hold, then bring the arms to the original position.
5. Keep going for repetitions.

Muscles targeted: Shoulders, upper back, serratus anterior

Why do it: “Wall glute bridges may help improve your squat form because they strengthen the glutes and improve flexion in the ankle joints,” Kate explains. “If [the movement] gets too easy, try doing it one leg at a time, with one leg on the wall and the other in the air.”

How to do it: 

1. Lie down on the floor close to a wall. Place your heels on the wall so your legs are at a 90-degree angle. 
2. If needed, adjust your positioning so you’re comfortable, then place your arms down by your sides.
3. Engage your core, squeeze your glutes, then bridge up by lifting your hips.
4. Hold at the top, then reverse the motion.
5. Continue bridging for reps.

Muscles targeted: Glutes, hamstrings, core, hip flexors

Why do it: The wall mountain climber is a low-impact exercise that helps build core strength. You can also bring your feet further away from the wall if you want to make the exercise more difficult.

How to do it: 

1. Stand upright facing the wall, with your feet slightly wider than shoulder-width apart. Place both palms against the wall, with your fingers facing the ceiling and both arms extended.
2. Activate your core, then bring your left knee up toward your left arm.
3. Return the left leg back to the floor, then repeat with the right knee.
4. Continue for the desired number of repetitions, alternating legs each time.

Muscles targeted: Core, shoulders

RELATED: Best Ab Exercises

Why do it: Lunges are a great bodyweight workout to help sculpt the muscle groups in your lower body. “Lunges require a lot of balance, so placing one hand against a wall helps to keep your whole body stable,” adds Kate.

How to do it: 

1. Touch a wall with either your left or right hand so you’re facing sideways to it (either hand will do!).
2. With your head neutral and chest up, lunge forward with your left leg, keeping your hand firmly against the wall.
3. Lower down until your back knee (right knee) is as close as possible to the floor.
4. Push through your left heel to return to the starting position. Repeat with the right leg.
5. Lunge for repetitions, switching legs each time.

Muscles targeted: Quadriceps, hamstrings, glutes, calves, core

RELATED: Balance Exercises

Why do it: You can strengthen your lower body with no equipment required. Also called the Nordic hamstring curl, this exercise has been shown in Sports Medicine studies to help reduce hamstring injury rates by up to 51%³ in the long term.

How to do it: 

1. Get onto your knees, facing away from the wall. Push your heels against the wall with your toes touching the floor.
2. With your back straight and head neutral, fall down toward the floor. At the same time, put your hands onto the floor so you catch yourself.
3. Push through your palms to go back to the original position, using your hamstrings to perform the curling motion.
4. Keep going for reps.

Muscles targeted: Hamstrings, glutes, calves