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Exercises

Wall exercises

A wall makes many moves easier to learn: push-ups, sits, angels, calf stretches and handstands all start here.

11 moves11 with 3D demosBeginner 8Intermediate 1Advanced 2

Beginner wall exercises 8

Knee-to-wall ankle rock demonstrated on the 3D figure3D demoKnee-to-wall ankle rockBeginner · A wallSingle-leg stand demonstrated on the 3D figure3D demoSingle-leg standBeginner · A wallSlow calf raise demonstrated on the 3D figure3D demoSlow calf raiseBeginner · A wallStanding hip CARs demonstrated on the 3D figure3D demoStanding hip CARsBeginner · A wallTandem stance and heel-to-toe walk demonstrated on the 3D figure3D demoTandem stance and heel-to-toe walkBeginner · A wallWall angel demonstrated on the 3D figure3D demoWall angelBeginner · A wallWall push-up demonstrated on the 3D figure3D demoWall push-upBeginner · A wallWall sit demonstrated on the 3D figure3D demoWall sitBeginner · A wall

Intermediate wall exercises 1

Single-leg calf raise from a step demonstrated on the 3D figure3D demoSingle-leg calf raise from a stepIntermediate · A step + A wall

Advanced wall exercises 2

Wall walk demonstrated on the 3D figure3D demoWall walkAdvanced · A wallWall handstand push-up demonstrated on the 3D figure3D demoWall handstand push-upExpert · A wall

More exercises

Questions people ask

What are good wall exercises for beginners?

Start with moves graded easy, such as Knee-to-wall ankle rock, Single-leg stand, Slow calf raise. There are 8 of them on this page. Each guide links to a harder option for when it starts to feel easy.

What are the hardest wall exercises?

Moves graded advanced or expert include Wall handstand push-up. Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.