Wall Exercises For Whole Body Workout

Sometimes when you just don’t have enough time to go to the gym and all the equipment you have at home is your walls, well, there is still much you can do to squeeze those twenty minutes into your schedule using one of your bedroom walls as your gear for the whole body workout.

No Equipment Whole Body Workout

Wall sit variations

Wall Sit

Stand with your back to the wall in a squat position with your thighs parallel to the floor. Hold this position for as long as you can. Feel the burn in your leg muscles working under your own bodyweight. You can modify a wall sit with a figure 4 position to make it more challenging. Extend your foot past your knee and put your other leg on your knee. Practice your pistol squat using wall for support.


A wall plank is just like the  regular one only your feet aren’t resting on the floor but rather balking the wall. Hold the plank or do push ups to hit the shoulders, back, and the core. Add mountain climber move to this by pulling your knees to your chest alternating legs to work your butt and thighs. Modify the position to a side plank by balking the wall with both your feet shoulder width apart while standing on your right or left elbow.

Glute Bridge

Lie on your back with your right foot balking the wall, your arms at your sides. Raise your left leg and hold it up while lifting the butt off the ground. Lower it slowly, without touching the floor lift for another 14 reps. This exercise will work your butt and hamstrings.

Split Squat

Balk the wall with your left or right leg while in a lunge position to get a perfect challenging butt workout.

Plyometric Push Up

If you are experienced and feel confident with push ups try this explosive move. Stand straight facing the wall extend your arms and do a wall push up pushing away from the wall to the starting position.

Aim at 15-20 reps with these bodyweight exercises. Hold static positions like a plank or squat for as long as you can. Make moves more challenging with our suggestions when you start to feel that these are getting too easy for you.

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Mona Liz

Mona Liz is a fitness and healthy lifestyle enthusiast with a passion for writing, music, cats, and food.

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