This five-move wall workout is a joint-friendly way to strengthen the knees and core

Posted by

September 19, 2025

On September 19, 2025

Wall workouts are an underrated way to build strength without putting too much pressure on the knees. Exercises done with the support of a wall are also a low-impact way to improve your balance and joint stability, which naturally declines as we get older.

When you sit with your back against the wall and your leg muscles under tension, you challenge the quads, glutes and calves, building lower-body strength that helps with functional, everyday movement. Quad strength in particular is important in avoiding knee injuries.

Wall sits and wall sit variations are also good for the core, which needs to be strong to support the spine and help with posture and balance.

Scroll down to see how to do my five-move wall workout.

How to do this wall workout

For this workout you’ll need a wall, a mini looped resistance band and either a small Pilates ball, yoga block or cushion.

The moves:

Wall sit
Wall sit with calf raise
Wall sit with ball pulse
Wall sit with step out
Standing donkey kick

Aim to do each exercise three times for 30 seconds each time. As you repeat the workout, gradually extend the duration of each set until you get to one minute.

How to do the exercises

1. Wall sit

Stand with your back against a wall, then walk your feet away and bend your knees until your knees are bent to 90°. Ensure your hips, shoulders and lower back are in contact with the wall.
Hold this position for 30 seconds. You can rest your hands on your knees, hips or behind your head. Push through your heels so that you can feel the exercise in your quads, hamstrings and glutes.

2. Wall sit with calf raise

Stand with your back against a wall, then walk your feet away and bend your knees until your knees are bent to 90°. Ensure your hips, shoulders and lower back are in contact with the wall.
Holding this wall sit position throughout, raise both heels off the floor.
Pause, then lower your heels with control.
Continue for time.

3. Wall sit with ball pulse

Stand with your back against a wall, then walk your feet away and bend your knees until your knees are bent to 90°. Ensure your hips, shoulders and lower back are in contact with the wall.
Place a small Pilates ball, yoga block or cushion between your knees then squeeze and release the ball at a quick pace for time.

4. Wall sit with step out

Step into a looped mini resistance band and position it just above your knees.
Stand with your back against a wall, then walk your feet away and bend your knees until your knees are bent to 90°. Ensure your hips, shoulders and lower back are in contact with the wall.
Holding this wall sit position throughout, alternating stepping one foot out to the side and back again.
Continue for time.

5. Standing donkey kick

Step into a looped mini resistance band and position it just above your knees and stand with your feet hip-width apart, facing a wall. Place your hands on the wall at shoulder-height.
Lift your left foot off the floor and flex it as you bend the knee to 90°.
Keeping your knee bent at 90°, lift your left leg behind you.
Lower your left leg, but don’t put your left foot back on the floor.
Continue for time, then repeat on the other side.