How to shape up with wall exercises [includes free download]

Working out at home doesn’t have to mean that you have to buy expensive equipment. Everyone’s home has walls and they can be used in workouts, both for support and resistance. This workout routine uses 4 wall exercises, which will tone all of your leg muscles. All you need in order to do the workout is a bit of wall space and some comfortable clothes.

The 4 wall exercises

#1 Standing side leg raise

This exercise works the hip abductor muscles, which include the butt muscles.

To do the side leg raise

Wall exercises side leg raise 1

  • Stand sideways to the wall and put one hand on it for support
  • Make sure you are standing straight (not bending forward), with your butt pulled under your body
  • Lift your leg out to the side, making sure it is in line with your body – as if you were standing in a very narrow space between 2 walls. Take your leg as high as you can without leaning over.
  • Lower and repeat

#2 Standing hip extension

Wall exercises hip extension 1

Hip extension means taking the leg behind the body. This movement works the butt muscles and the back of thighs (hamstrings).

How to do the standing hip extension

  • Have both hands on the wall for support
  • Make sure that you stand straight and don’t arch your low back
  • Take one leg out behind you, and flex your foot, so that only your toes are touching the floor
  • Lift your leg as high as you can without arching your back.
  • Lower your leg back down, until your toes touch the floor behind you.  Then repeat.

#3 1 leg calf raise

Wall exercises calf raise

The calf raise works – not surprisingly – the calves, but when it’s done on one leg, the muscles at the top of the leg also have to work hard, because they stabilise the body.

To do the 1 leg calf raise

  • Stand on one leg and rest your other foot on this leg as shown
  • Position your hands on the wall, so that your weight is evenly supported
  • Rise up onto your toes, then lower and repeat

#4 Wall sit

Wall exercises wall sit 1

The wall sit works all the main leg muscle groups, especially the front of thighs. In the wall sit, you have your back supported against a wall and your knees bent to 90 degrees. Then you just hold this position – the time of the hold can vary from a few seconds to several minutes. In this workout, the hold is for 16 counts.

How to do the wall sit

  • Stand with your back to the wall, about 18-24 inches away from it, with your legs hip distance apart
  • Using your hands to help support you, bend your knees as you lean your back against the wall
  • When your back is fully in contact with the wall, start to slide down, until your thighs are parallel with the floor
  • Check that your knees are lined up above your ankles – if not, then adjust your foot position.
  • The position shouldn’t be uncomfortable. If there is any discomfort in the back or knees, then check your position carefully.

Coming out of the wall sit

Slide back up the wall and use your hands to push away from the wall

How to do the wall exercises workout

Please read these general guidelines before you do this workout.

First, you should do a warm-up set.  In this set, the movements are smaller, to give the joints and muscles a chance to prepare.

Side lift and hip extension: Do 8 of each of these (both legs). Make these small lifts, just a few inches from the floor.

Calf raise: Again, 8 on each leg, but don’t come all the way up onto your toes, just raise your heels off the floor.

When you have warmed up, you’re ready for the full workout:

Wall exercises sets and reps chart

As you can see, in set 1 you do everything on the right first and then in set 2 you work the left first. Follow these links to download a printable of the chart and exercises.

Download wall exercises PDF chart A4 size

Download wall exercises PDF chart letter size

For best results, aim to do the routine at least 3x a week. If you like this workout, sign up below for post notifications to get a new workout and printable every week.


Error: Your Requested widget " email-subscribers-7" is not in the widget list.
  • [do_widget_area mh-contact]
    • [do_widget id="text-46"]
    • [do_widget id="text-57"]
    • [do_widget id="text-58"]
    • [do_widget id="email-subscribers-7"]
  • [do_widget_area mh-footer-1]
    • [do_widget id="nav_menu-2"]
  • [do_widget_area mh-footer-2]
    • [do_widget id="wysija-4"]
  • [do_widget_area mh-footer-3]
    • [do_widget id="lsi_widget-3"]
  • [do_widget_area mh-footer-4]
    • [do_widget id="search-2"]
  • [do_widget_area mh-header-1]
    • [do_widget_area mh-header-2]
      • [do_widget_area mh-home-1]
        • [do_widget_area mh-home-10]
          • [do_widget_area mh-home-11]
            • [do_widget_area mh-home-2]
              • [do_widget id="text-50"]
            • [do_widget_area mh-home-3]
              • [do_widget id="text-56"]
            • [do_widget_area mh-home-4]
              • [do_widget id="text-59"]
            • [do_widget_area mh-home-5]
              • [do_widget id="mh_magazine_posts_grid-6"]
              • [do_widget id="mh_magazine_posts_grid-5"]
              • [do_widget id="mh_magazine_posts_grid-8"]
            • [do_widget_area mh-home-6]
              • [do_widget id="search-3"]
              • [do_widget id="media_image-3"]
              • [do_widget id="wysija-3"]
              • [do_widget id="mh_magazine_posts_list-2"]
              • [do_widget id="text-74"]
            • [do_widget_area mh-home-7]
              • [do_widget_area mh-home-8]
                • [do_widget_area mh-home-9]
                  • [do_widget_area mh-pages-1]
                    • [do_widget_area mh-pages-2]
                      • [do_widget_area mh-posts-1]
                        • [do_widget_area mh-posts-2]
                          • [do_widget_area mh-sidebar]
                            • [do_widget id="search-4"]
                            • [do_widget id="media_image-2"]
                            • [do_widget id="text-67"]
                            • [do_widget id="text-72"]
                            • [do_widget id="mh_magazine_custom_posts-12"]
                            • [do_widget id="mh_magazine_custom_posts-11"]
                            • [do_widget id="mh_magazine_custom_posts-8"]
                          • [do_widget_area widgets_for_shortcodes]
                            • [do_widget id="email-subscribers-9"]
                            • [do_widget id="wysija-2"]
                          • [do_widget_area wp_inactive_widgets]
                            • [do_widget id="swp_popular_posts_widget-3"]
                            • [do_widget id="text-71"]
                            • [do_widget id="text-68"]
                            • [do_widget id="text-69"]
                            • [do_widget id="mh_magazine_spotlight-2"]
                            • [do_widget id="mh_magazine_custom_posts-3"]
                            • [do_widget id="text-61"]
                            • [do_widget id="text-62"]
                            • [do_widget id="mh_magazine_posts_grid-4"]
                            • [do_widget id="text-3"]
                            • [do_widget id="text-60"]
                            • [do_widget id="mh_magazine_posts_grid-3"]
                            • [do_widget id="text-39"]
                            • [do_widget id="text-49"]
                            • [do_widget id="text-70"]
                            • [do_widget id="text-48"]
                            • [do_widget id="text-55"]

                           

                          Other quick and easy leg workouts you can do at home:

                          Butt toning pulse squat challenge The Fit Look30 day wall sit challenge with free printable30 day hamstring stretch challenge

                          Working out at home doesn’t have to mean that you have to buy expensive equipment. Everyone’s home has walls and they can be used in workouts, both for support and resistance. This workout routine uses 4 wall exercises, which will tone all of your leg muscles. All you need in order to do the workout is a bit of wall space and some comfortable clothes.Working out at home doesn’t have to mean that you have to buy expensive equipment. Everyone’s home has walls and they can be used in workouts, both for support and resistance. This workout routine uses 4 wall exercises, which will tone all of your leg muscles. All you need in order to do the workout is a bit of wall space and some comfortable clothes.