Having your back up against the wall is not necessarily a bad thing. And bodyweight training is a low-cost or no-cost exercise form that can benefit anyone, anywhere at just about any time, and requires little to no equipment. Why not benefit from the combination of those two facts? The next time you are itching for a workout and are away from your gym or fitness equipment, find the nearest wall and use the following 6 bodyweight exercises to strengthen and tone your legs.
- Wall lean
Stand facing a wall from about 2 feet away. Keep your back and legs arrow-straight, and slowly lean towards the wall, supported by your hands. You will feel the tendons and ligaments in the back of your upper and lower legs tightening. Hold for 5 seconds, return to the starting position and repeat. This loosens up your legs and improves your flexibility. Move further away from the wall for more resistance.
- Single leg wall push
From roughly 2 feet away, raise your right leg, placing your foot flat against the wall in front of you at about waist height. Slowly lean forward over your right leg, keeping your back straight. This bodyweight exercise hits your thighs, as well as your gluteus maximus. Repeat with your left leg.
- Back wall squat
This targets the quads on the front of your thighs. You will require a smooth and clean wall. Begin with your back against the wall and feet roughly 2 feet in front of you, shoulder width apart. Slowly slide your back down until your thighs are level with the floor. Move your feet so that your knees form a 90 degree angle. Hold this position for a few seconds before returning to the starting position.
- Single leg split squat
Stand with your back pressed against the wall. Take a larger than average step forward with your right leg. Lift your left leg, placing your left toes against the wall. Place your hands on your hips, leaning your upper body forward slowly. Bend your right leg as low as you can. Pause and repeat with your left leg.
- Wall crawl (marching bridges)
This will attack your hamstrings and the back of your upper legs. A side benefit is improved core strength. Lie on your back, with your toes touching the floor and base of the wall and your knees slightly bent. Tighten your abs and begin to slowly crawl your feet up the wall. Lift only your hips, not your back. Alternate pulling your legs in towards your chest, keeping 1 foot on the wall at all times.
- Inverted wall push (wall bridge)
This is great for targeting your thighs, and it helps tighten your fanny as well. Lie on the floor on your back, with your butt and legs against the wall. Bend your knees as you slowly raise your back off of the floor. Keep your shoulders and arms touching the floor, pulling your midsection away from the wall as far as possible. Pause and repeat.
Add a super-charged HIIT bodyweight workout to your fitness arsenal: