This 4-Move Wall Workout Will Get You Super Fit

Sick of your basic bodyweight workout routine? Jump over to the wall!

Whether you’re traveling and looking for a quick and dirty routine, or don’t have time to make it to the gym, completing your workout on a wall will take your fitness up a notch.

Let us explain: Doing exercises on a wall will add a challenge, oftentimes requiring more balance, more strength, or a combination of both. It also cuts down on equipment needs and clutter, plus is super accessible — everyone has a wall, right?

Try these moves for a taste of a wall workout

A note: Make sure the bottom of your shoes are clean, or wear socks to minimize any scuffing!

1. Split squat with your back leg on the wall

Once you’ve gotten your feet wet with our beginner’s guide to squatting, add the wall split squat to your repertoire.

Do it for: 12 reps on each leg, then repeat for 3 sets.

2. Pushups

Tryeither power pushups (the kind where your hands push off so you’re not touching the wall), or even one-handed for a super challenge.

Remember that the further your feet are from the wall, the harder the exercise will be.

Do it for: 3 sets, or until “failure” (meaning you can’t complete another rep).

3. Bridge

We know bridges are great for your booty — four of our favorite variations are here — but do them with your feet on a wall for added core and hamstring work.

Do it for: 3 sets of 10 reps.

4. Wall sit clam

Wall sits are already a muscle burner — pair them with a hip abduction for even more torture.

Do it for: 12-15, then take a break and go again.

You can also set a timer and do each move for 1 minute (with a 10- to 20-second break in between) for 20 minutes total. As each move becomes easier to accomplish, aim to finish more reps in a shorter amount of time.

Nicole Davis is a Boston-based writer, ACE-certified personal trainer, and health enthusiast who works to help women live stronger, healthier, happier lives. Her philosophy is to embrace your curves and create your fit — whatever that may be! She was featured in Oxygen magazine’s “Future of Fitness” in the June 2016 issue. Follow her on Instagram.

5 Wall Ball Exercises to Workout Your Full Body

Women like to wall ball too.

1. Slams

Benefits: Wall ball slams develop power, strength, and speed. They work best for triceps, abdomen, shoulders, calves, back, glutes, quads, etc. Slams increase heartbeat and burn chunks of calories.

Form:

  • Stand feet shoulder width apart with slight knee bend, holding wall ball.
  • Lift the wall ball overhead with extended arms.
  • Look straight ahead and inhale before slamming the ball.
  • Bending forward at the waist, engage your core muscles to throw the ball down in front of your feet with as much force as possible. Contract the abdomen and exhale while doing the movement.
  • Let your arms follow through the movement to stay balanced.
  • Your finishing position should have your heels on the floor and knees slightly bent.
  • Let the ball bounce off the floor and catch it when it comes back.
  • Lift the ball back to the starting position and inhale.

Bicep flexing and madman face not required.

2. Wall Balls

Benefits: When done in higher rep ranges wall balls improve muscular endurance and when heavier loads are used, muscular power and strength improves. Wall balls work your quads, glutes, hammies, abs, chest, shoulders, triceps, lats and erectors. Great for perfecting squatting technique.

Form:

  • Stand arm’s length from wall, feet hip-width apart, toes slightly outward, mimicking squat position.
  • Pick up ball, holding it at your chest with elbows tight to sides.
  • Engage core and squeeze hands on the ball.
  • Drop your booty back and down to lower into a squat while keeping chest up and ball against your sternum.
  • Sit back into heels and get as deep into squat as possible.
  • Keep chest up.
  • Drive through heels, exploding out of the bottom of the squat and press or toss the ball to a target or spot around 8-10 feet up the wall.
  • Catch the ball on the rebound with arms overhead, then lower back into squat, keeping the ball at your chest. This is one rep.
  • Wash, rinse, repeat.

The stones on the ground prove we do lots of wall balls.

3. Side Throws

Benefits: Wall ball side throws target your abs, core, chest, obliques, and shoulders. To a lesser degree, side throws work your calves, hammies, middle back and lats.

Form:

  • Standing tall next to a wall, feet shoulder-width apart, hold the wall ball in both hands. Extend your arms fully in front of you so that the ball is at chest height.
  • Engaging your abs, rotate your torso away from the wall.
  • Quickly reverse the direction to throw the ball against the wall as hard as possible, catching it on the rebound.

Nick has problems catching so we gave him a mulligan.

4. Crunch Throws

Benefits: Crunch throws target your abs, arms, lats and quads. It can be done as a power exercise, but it’s great for endurance workouts if you want to throw in some core work because you can move at a consistent pace. Plus it doesn’t have to be super explosive to benefit you.

Form:

  • Sit on the ground with leg out in front of you. Be sure to sit far enough from wall that ball doesn’t smash you in the face on the rebound.
  • Hold ball in both hands, lie back on the ground and hold ball to sternum.
  • Then sit up, and as you do, press/push the ball upward against the wall.
  • Don’t sit up, then throw. Throw as you sit up. Be sure to sit up fully, through the whole movement.
  • Catch ball on the rebound, lie back down. Wash, rinse, repeat.
  • Beginners may want to stay in a seated position and do the throw, instead of including the sit up.

If the wall is a rocking, don’t come a knocking.

5. Explosive Floor Press

Benefits: The explosive floor press works your arms, chest, shoulders, upper back, lats, glutes, hammies and obliques. Great exercise for explosive power and relieving all the stress that built up in your office during the day.

Form:

  • Stand tall, feet shoulder width apart, holding sides of ball with both hands.
  • Bend over at waist slightly less than 90 degrees, keeping hammies engaged.
  • Thrust ball into ground 4 times as hard as you can.
  • Wash, rinse, repeat.

Wall balls work well when dribbled on floors.

If you like what you’ve seen and read here, and want to try out these wall ball exercises at home, please check out the Immortal Wall Ball.

So you know it’s totally face-friendly and safe to train with the Immortal Wall Ball, here’s a gratuitous shot of Peter hitting himself in the face with one.

For more wall ball exercises check out this winner from our friends at Barbend and this exhaustive exercise list that you can use the Immortal Wall Ball to substitute with.

If you’re still in need of more ideas, check out the vid below.

Get to wall ballin Fringe Nation! Thanks once again for reading, and if you have any hot pro tips to share from your wall ballin, please share them in the comments below. Have a swell day and stay awesome!

Adam Miezio

Author

How To Do The Wall Sit: A Great Exercise To Prevent Runner’s Knee

Walls are everywhere. Even in the deepest, darkest parts of the countryside there’ll be a few stones piled on top of one another to stop sheep roaming free and terrorising the neighbourhood. And yet most humans or sheep have likely never looked at a wall as the perfect piece of equipment to improve the strength and tone of their legs. That will all change, for humans at least, once they learn of the thigh-busting benefits of the wall sit.

The wall sit strengthens your lower body, especially your thighs, and improves stamina so you should be that little bit more sprightly at the end of your next long run. Sufferers of runner’s knee in particular could benefit from wall sits, as the strengthening effect they have your quad muscles can help prevent the condition.

How To Do The Wall Sit

Stand near a wall (around two feet away). You’re probably thinking any old distance will do, but complacency on wall proximity is the one true danger in the wall sit. Stand too far away and you’ll miss the wall entirely and potentially crack your head open, and being too near will prevent you getting your legs into the right position during the exercise.

Lean back against the wall with your torso, with your feet shoulder-width apart. Then press back and slide down the wall until your thighs are parallel with the ground. Your knees should be above your ankles and bent at right-angles. Keep your head, shoulders and upper back against the wall and hold the position.

Hold for between 20 seconds and a minute, rest for 30 seconds and do it again. Repeat three to five times, trying to add five seconds each time. Then the next time you do the exercise, see if you can hold your first sit for 10 seconds longer.

Wall Sit Variations

Weighted wall sit

The easiest way to progress the exercise is to add some weight. You can hold a medicine ball, dumbbell or kettlebell in front of your chest or rest a weight plate on your lap. Either way it’s going to up the ante for your legs and core.

Single-leg wall sit

As you’d expect, lifting one leg off the ground makes the exercise much tougher. Get into the standard position, then point one leg straight out in front of you. This increases the challenge to your standing leg as well as to your core, which has to resist the natural inclination to fall over to one side.

Exercise ball wall sit

Your thighs are under a lot of tension during the standard wall sit, but if you determine that your inner thighs are getting off somewhat lightly you can target them directly by holding an exercise ball between them during the exercise. You can use an inflatable ball or, for more of a challenge, a heavy medicine ball. If you’re finding the exercise too tough then just let the ball drop (assuming the floor can handle a hit from a heavy med ball) and see if you can get to the end of the time you’re aiming for in the standard wall sit position.

Single leg wall squats

Single limb weakness and lower extremity asymmetry is a common issue among clients I see. Often, there is poor hip control and quadriceps weakness that contributes to anterior knee pain or altered movement patterns that may contribute to overuse injuries. This squatting exercise using a stability ball is an effective way to increase single leg strength and stability.

Execution: Position a stability ball in the small of the back against a wall. Lift the right leg up, while slowly squatting down on the left leg through the desired range of motion. The right leg will be flexed to about 90 degrees throughout and move beneath the body and toward the wall. Pause for 1-2 seconds and return to the start position. Repeat for time or reps and switch sides. Perform 2-3 sets on each side.

Focus on maintaining an erect posture and not allowing the knee to cave in (dynamic valgus). I generally advise stopping just short of full extension on the ascent to maintain some tension on the quadriceps.

Progression:

1. Increase the hold time at the bottom of the squats

2. Fold the arms across the chest

3. Add external resistance

Regression: If clients have discomfort in a certain part of the range of motion or struggle to maintain stability, consider using an isometric version. In this case, simply squat down and hold for time (5-30 seconds). The client can also perform holds at different degrees of flexion to increase the difficulty or make it easier.

Application: This exercise is a simple, yet effective way to increase lower extremity strength and improve hip/knee stability. In clients who struggle with patellofemoral pain, quadriceps weakness or cannot perform a free standing single leg squat with good form, the isotonic and/or isometric version of this exercise offers a good alternative. Using the ball allows for better posture, increased stability and very small incremental changes in range of motion based on the client’s form and comfort level.

The Single Leg Wall Squat with Ball is a strength exercise from the Exercise for Better Bones program specifically designed for the Elite Level.

Single Leg Wall Squat Benefits

The single leg wall squat exercise will benefit the following muscle groups:

  1. Quadriceps.
  2. Buttocks.
  3. Back muscles.

It will also strengthen the bones in the hips and spine.

Single Leg Wall Squat with Stability Ball

This is the elite level strength training Single Leg Wall Squat using a stability ball exercise.

Choose a burst resistant exercise stability ball where the roundness of the ball and the inner roundness of your back come together. That’s perfect.

  1. If you’re standing straight you’ll feel like the ball’s pushing you away from the wall slightly.
  2. At this point you take a half a foot’s length away from the wall and that gets you into a nice position.
  3. You’re going to take your breath in and as you come down into your squat you’re going to be exhaling through the squat.
  4. Now with the single leg wall squat ensure that you first bring one leg into the center, the other leg is going to be behind you.
  5. Breath in, and you come down, close to the 90 degree angle that you’re comfortable with and press back.
  6. You can keep your legs behind you or you can keep your leg in front of you. It’s really quite a preference as to what you choose to do.
  7. Breathe in, a bit with my leg in front, breath in.
  8. I’m going to sit under the ball and press back up.

Again, look to keep the middle of my kneecap tracking over my second toe, through the wall and ball squat just as I did with the Weighted Squats, and that’s it for the Wall and Ball Squats.

Burst Resistant Exercise Ball

It is critical to your safety that you use a burst resistant stability (or exercise) ball for this exercise since you will leaning into the ball for support. Fortunately, I have prepared a blog article for you on how to Use a Burst Resistant Exercise Ball.

Safe Single Leg Wall Squat

If you are concerned about your bone health and osteoporosis, follow my guidelines on Safe Squat if You Have Osteoporosis.

Exercise for Better Bones

Exercise for Better Bones is an exercise osteoporosis program designed for people like you. It is available for purchase at Amazon in printed book and Kindle formats. It provides a safe and effective means to strengthen bone, reduce fracture risk, and build confidence. The Program has been successfully used by thousands of MelioGuide clients worldwide. And hundreds of Physical Therapists and Physiotherapists have prescribed the Program for their clients.

Osteoporosis Exercise Plan

Visit my Osteoporosis Exercise Plan page for more information on this topic.

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One Leg Bodyweight Wall Squat Video Guide

  1. Set up for the one leg wall squat by positioning yourself with your back flat against a wall.
  2. Walk your feet out a few steps while keeping your upper body flat against the wall. Your legs should be straight with a slight bend in your knees and your feet should be just inside shoulder width apart.
  3. Now Lift your right foot from the floor and extend your leg out in front of you. This is the starting position.
  4. While bending at the knee and sliding your torso downward (still pressed against the wall) lower your buttocks towards the ground.
  5. Squat down until your left thigh is parallel to the floor. Keep your right leg extended to keep your foot from touching the the ground.
  6. Pause for a moment and press through your heel to push yourself back to the starting position.
  7. Repeat this movement for desired reps and then repeat using your right leg.

​Exercise Tips:

  1. Keep your torso as still as possible throughout the movement with your back straight and constantly pressed against the wall.
  2. Keep your head up and eyes facing forward.
  3. To get the full benefit of the squat, drop your buttocks down as low as possible – at least until your thighs are parallel to the floor.
  4. For extra intensity, pause for a few seconds at the bottom of the movement.

10 Minute HIIT Wall Workout

This total body wall workout is perfect for sneaking in a quick routine at home, in the office, or even when you’re on the road. All you need is a wall, a workout mat or towel, and 10 minutes.

Shorter, high intensity workouts like HIIT and circuit training are proven to burn more fat and to increase fitness levels. So to get the full benefits of a cardio circuit, complete each exercise back to back with no resting between. At the end, take a quick breather for 30 seconds, and repeat the circuit. In just 10 minutes, this wall workout will sculpt your glutes, thighs, abs, shoulders, and arms while getting your heart rate up to give you a quick cardio blast. If you have extra time and want to kick it up a notch, this circuit can be repeated up to 5 times.

10-Minute HIIT Wall Workout

  • Repeat circuit 1X
  • 30 seconds rest between rounds

Wall Sit | 60 sec

Looking for an easy way to get started working out?
Grab our FREE Beginners Workout Guide – 3 Weeks To Tighter Abs, Sculpted Arms, And Toned Legs, by clicking here!

  1. Stand with your back against the wall and feet hip-width distance apart.
  2. Walk your feet out about a foot and a half. Keeping your back on the wall, slide down into a squat position. Make sure you keep a 90-degree bend in the knees, with the knees stacked above the ankles.
  3. Bend your elbows and place your hands behind your head. Keep your belly engaged and your torso upright. Hold this position for one minute.

Tip: Make sure to keep the core engaged and to keep the knees in line with the toes for the entire minute. If you have light dumbbells handy, you can hold them in each hand to make this exercise even more challenging.

Leg Curls | 15 reps

  1. Kneel down on your hands and knees, facing away from the wall. Place both of your feet against the bottom of the wall so that your toes are still touching the ground.
  2. Keeping your hands on the floor, walk them slightly wider than shoulder width distance. Bend your elbow to bring your upper body into a pushup position.Then, with your hands on the floor, bend your elbows, landing your upper body in a push-up position.
  3. On an exhale, use the strength of your upper body to push the ground away, using your hamstrings and core to pull you upright, lifting your upper body.
  4. Keep your shoulders in line with your hips as you use your hamstrings and core to slowly drop back into the starting position, catching yourself back in that push-up position.

Booty Bridge | 15 reps per side

  1. Lie face up on a mat or towel, bend your right knee at a 90-degree angle, and place your foot on the wall.
  2. Extend your left leg straight towards the ceiling and place your hands down alongside the body, with your palms pressing into the mat.
  3. Take a deep breath in and as you exhale, press down through your hands and lift your hips high, reaching your left foot up towards the ceiling.
  4. Pause for a moment to contract your glutes, then inhale and lower your hips back down to the starting position. Continue to lift your hips up and down for 15 reps. Switch sides.

Tricep Push-ups | 15 reps

  1. Place your hands and forearms on the wall a few inches lower than shoulder height. Forearms should be parallel to one another.
  2. Walk your feet away from the wall until your body forms a straight line. On an exhale, press through both hands to lift your forearms off the wall and to straighten your arms.
  3. Inhale to slowly lower yourself back to down to your forearms. Make sure to keep your abs and glutes engaged the entire time to keep from hinging at the hips as you press up and down. Repeat for 15 reps.

Tip: To modify this exercise, walk the hands higher up the wall. To make it more challenging, lower your hand position closer to the floor and walk your feet back.

Mountain Climbers | 60 sec

  1. Start in a high plank position with your feet at the base of the wall.
  2. Begin to walk your feet up the wall until they are in line with your shoulders. Draw the right knee in towards your chest as you keep your left foot pressing firmly into the wall.
  3. Pause for a second to draw your belly up and in, and then place the right foot back on the wall.
  4. Pressing your right foot firmly into the wall, begin to draw the left knee into your chest. Pause for a second to draw the belly up and in and then place the left foot back on the wall. Continue alternating for 60 seconds.

Tip: Make sure to keep the shoulders stacked over the wrists. If you begin to feel low back strain, modify by walking your feet back down the wall and keeping your toes on the floor.

Remember to keep each exercise nice and controlled, and complete each exercise back to back for maximum cardiovascular effort. After you finish the entire circuit, take a short water break for 30 seconds, then repeat whole circuit one more time for a 10-minute wall workout.

(Your Next Workout: 21-Day HIIT Challenge)

More Articles

You don’t need expensive exercise aids to work out your stomach muscles. Quite a few of them utilize something as simple as a wall. Using a wall in your abdominal exercises has the added benefit of keeping your spine straight while these exercises help to tone and tighten your stomach.

Stomach Vacuum

The stomach vacuum is an exercise that is simple to do, but it may be one of the most important exercises you do. The deepest muscle of your abs, your transverse abdominis, is strengthened by performing the stomach vacuum. The exercise may be done lying on your back or with your back against a wall. Your spine should be held straight. By pressing your back against a solid surface, you isolate the muscles of your abs. Stand against the wall with your lower back in a neutral position, which simply means that your lower back follows the natural curve of your spine. There is about a hand-width distance between your back and the wall when it is in neutral. The exact distance varies per person. Then, take a deep breath to relax your abs. Breathe out fully and pull in your abs as if trying to make your stomach touch your spine. Exhaling helps you activate your abs. Hold this position for as long as you can.

Pelvic Tilts

The pelvic tilt is another exercise for the stomach that may be done against a wall or lying on the floor. Unlike the stomach vacuum, this exercise works the rectus abdominis. The rectus abdominis is the “six-pack” muscle. To do the pelvic tilt against a wall, stand with your back against a wall and your legs straight. Press your arms and palms flat against wall. Allow your lower back to arch away from the wall, but keep your head, shoulders and buttocks touching the wall. Then, tuck your pelvis and squeeze your abs to press your back flat against the wall. This is one repetition.

Side Bends

The side bends exercise strengthens the lateral abs, also called the obliques. To isolate the obliques, you must stand up straight and then bend sideways without rotating your spine. Placing your back against a wall ensures that you use correct technique to bend sideways without twisting. Begin standing against a wall with your arms hanging at your sides. The feet are placed about shoulder’s width distance apart. Raise your left arm over your head and lean to the right, keeping your shoulders and back in contact with the wall. The right hand slides down the wall with the arm straight. Stand back up straight and switch the position of your arms to lean to the left and work the opposite side.

Wall exercises for legs

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