Wall Sit

“This is essentially an assisted squat,” says Morris. “It’s an amazing way to correct a lot of bad squatting habits such as keeping the knees in the correct placement. It also helps us to avoid tucking the pelvis under while supporting the lower spine as well as fully isolating into the glutes.”

2 sets, hold for 30 seconds each set

Start by standing against the wall.
Take a step forward, keeping the spine and head on the wall.
With your arms down by the sides, bend the knees to make a 90° angle and reach the arms forward. Hold here.
You should now be “sitting” against the wall.
For an extra challenge, try to lift one leg out, then repeat the other side.

Mountain Climbers

Although a wall is predominantly for resistance training, it can also be great for cardio workouts. This will work your core, shoulders, triceps, hip flexors and stabilisers around the hips and shoulders. 

45 seconds or 10 reps on each leg 

Start in an elevated plank position by placing your hands on the floor with your elbows extended and feet on the wall at head height.
Engage the upper body by pushing the floor away with your hands to encourage strength in the position.
Slowly draw one knee into the chest, return the foot to the wall then draw the other knee into the chest. Repeat for 45 seconds.

Handstand Pike

“This is an upper-body focused exercise, strengthening the shoulders, chest, back, bicep, triceps and core,” Morris tells us.   

Hold 30 seconds 

Start by kneeling on the floor, facing the wall about a foot away.
Place both hands onto the floor and place one foot at a time up onto the wall.
Make sure that your hands are under your shoulders to make your body into an upside-down “L” shape.
Hold this position for 30 seconds before gently lowering down.

5 exercises to do against a wall when it’s too hot to workout at the gym