6 Ways to Make a Wall Sit Work Your Core, Legs, and Butt to the Max

For this quick workout, all you need is a wall, which will keep your spine nice and straight, all while toning and tightening your core, legs, and backside. (Plus, we all know that the fewer props and accessories you need, the harder it is to skip your workout!)

Perform each move for 30 seconds. To make this workout a circuit, complete 3 to 5 rounds, taking short breaks in between rounds, or staying seated to feel the burn the whole time.

Wall Sit

Pressing spine firmly against a wall, walk feet out and slide your backside down so hips are in line with knees and knees are over ankles. Make sure legs remain parallel without rolling in or out. Press arms firmly into the wall behind you, keeping shoulders down and back.

You will work off of this basic wall sit for all of the following exercises. If they feel too difficult, you can always revert back to this position.


From wall sit, start to march legs by lifting 1 knee up to your chest and then alternating sides without shifting alignment. Use your core to hold your leg for a brief second before switching sides.

Heel Lifts

Peel both heels off the floor without sliding body upward, then press them back down onto the floor. Keep all 10 toes on the floor, and make sure your ankles don't roll out or in.

Straight Leg Lift

Without shifting pelvis, lift and straighten 1 leg out in front to hip height. Hold here and breathe, using your core to stabilize before switching to the other side. Remember to use arms for support and really push them into the wall.


Lift 1 heel up, then switch to the other heel without shifting hips. As your legs start to shake and get tired, it's easy to lose form. To prevent this, keep your body upright and try not to lean forward.

Lift Heels and Hold

Last one! From the squat, lift both heels and hold. Check form and make sure that hips are still in line with knees, spine straight on the wall behind you.

That's it - you did it!


Hi, thanks for stopping by!

I am a studio owner, Certified Pilates Teacher for over a decade, Holistic Nutrition professional, author & cool aunt who used to store my shoes in the oven and sweaters in my pantry. I have come a long way since then and you can too. Whatever your goals may be I want you to be able to live well and feel your best every day by doing Pilates and eating real food with Body Be Well. 


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