Get Toned with this Super Simple 4-Step Wall Workout

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?

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

Step 01
Split Squat with Back Leg on the Wall

Squatting is simple—now it’s time to crank it up a notch and add the wall split squat to your repertoire. Do 12 reps on each leg, then repeat for 3 sets.

Step 02
Pushups

Try either 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 3 sets … or until you just can’t do any more.

Step 03
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 3 sets of 10 reps.

Step 04
Wall Sit Clam

Wall sits are already a muscle burner—pair them with a hip abduction for even more torture. Try doing 12 to 15 of these. 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.

And now…

Now you have a super-simple, 4-step exercise routine that you can do anyplace you have a wall!

877 Comments
  • Shelley Reckart
    Posted at 18:20h, 10 January

    Good info

  • Victoria Ley
    Posted at 22:09h, 09 January

    Thank you. Very nice and easy things to do at home.

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