Published on October 12, 2023
8 min read
The article is verified by Natasha Caleel
MS in Occupational Therapy, BS in Kinesiology, Certified Corrective Exercise Specialist, CrossFit Level 1 Coach
Table of Contents
Wall Pilates is an accessible way to level up your Pilates game if you need extra support or resistance — so find a wall and get ready to move.
You can practice this alternative at-home Pilates workout method anywhere — at home, in the gym or on the go. But despite being modifiable, don’t write it off as “easy.” Wall Pilates workouts are still demanding on your body, offering similar benefits to mat and reformer Pilates.
Below, we discuss the benefits of wall Pilates, 7 best wall Pilates exercises to try, and a wall Pilates workout for beginners with step-by-step instructions.
Now, let’s get started!
What Is Wall Pilates?
Wall Pilatesoffers scalable, low-impact Pilates using a wall. During practice, you’ll press your feet or other body parts against a wall for stability or resistance as you move through variousPilates exercises.
This popular Pilates method has gone viral on social media, with #WallPilates clocking up millions of views and likes on Instagram and TikTok. Impressive.
A wall Pilates workout is a superb starting point for beginners or anyone returning from injury to enjoy Pilates. But you could also use wall Pilates if you have limited mobility, prefer a standing Pilates workout, need more challenge, or are short on equipment and space. But is it effective?
Is Wall Pilates Effective?
Wall Pilates certainly adds variety to traditional Pilates moves. A wall can provide stability or resistance for those who prefer a challenge.
And many Pilates instructors say it helps relieve pressure on your spine and improve alignment and posture during traditional Pilates exercises.
The wall acts like a foot bar found on reformer Pilates beds, which allows you to elevate both feet and press against an immovable object, adding isometric load to your muscles. It’s also a low-impact way for beginners to break themselves into the world of Pilates.
Wall Pilates: Benefits You Get
Here are just some of the many wall Pilates benefits [1]:
- Improves core strength
- Builds functional strength and muscle
- Accessible and inexpensive physical activity
- Suitable for beginners
- The wall increases resistance and adds variety
- Suitable for anyone with limited mobility and back pain
- Scalable exercises based on your fitness level
- Provides a full-body workout
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Wall Pilates Workout: 7 Best Exercises
Below, we’ve combined the best wall Pilates exercises into an accessible, beginner-friendly wall Pilates workout you can try from anywhere. The full-body workout challenges every major muscle group to build strength and muscle while being accessible to beginners.
Follow the wall Pilates videos below for tips on form and how to do each exercise. Stop immediately and seek medical help if you experience pain.
1. Push-ups
The upper-body exercise targets your pectorals, triceps and anterior deltoids (fronts of the shoulders) while strengthening your core muscles.
How:
- Place both hands against the wall shoulder-width distance apart with arms extended
- Engage your core and stand with feet hip-width to shoulder-width apart
- Slowly bend your elbows and lower your chest to the wall. Keep your elbows close to your body
- Pause, then push explosively away from the wall to your starting position.
3-4 sets of 6-12 reps
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2. Rock Climbing
Targets your core, hip flexors, quads, glutes, and hamstrings while activating the muscles in your upper body, like your triceps and shoulders.
How:
- Start by resting your forearms against the wall with palms flat and elbows aligned with your shoulders
- Take a small step back with both feet flat against your mat
- Engage your core, then drive your left knee toward your chest
- Replace your left leg down and repeat with your right, marching on the spot.
3-4 sets of 10-20 reps (1 rep per leg)
How:
- Start by resting your forearms against the wall with palms flat and elbows aligned with your shoulders
- Take a small step back with both feet flat against your mat
- Engage your core, then drive your left knee toward your chest
- Replace your left leg down and repeat with your right, marching on the spot.
3-4 sets of 10-20 reps (1 rep per leg)
3. Lunges
Targets the hip flexors, core, glutes, quads, hamstrings and calf muscles, building power and balance and strengthening the legs.
How:
- Start with the ball of your left foot pressed against the wall behind you and bend the knee
- Step your right foot forward with the heel down on the mat
- Engage your core and keep your spine tall
- Lower your back knee toward the mat, pause, then press through your front foot to drive back to the starting position.
- Avoid leaning forward excessively. Swap sides.
3-4 sets of 6-12 reps (per side)
4. Wall Twists
The rotational movement works your torso and strengthens your core. The move activates the erector spinae (lower back muscles), obliques (muscles that run down your waist from the ribs to the pelvis), abs and deeper core muscles like the transverse abdominis.
How:
- Lay on the ground with your upper back supported against the mat and both arms extended by your sides
- Engage your core, then lift and extend both legs onto the wall above head height
- Press through your heels and rotate your hips from side to side, maintaining a straight line from neck to hips.
3-4 sets 10-20 reps (both sides make 1 rep)
How:
- Lay on the ground with your upper back supported against the mat and both arms extended by your sides
- Engage your core, then lift and extend both legs onto the wall above head height
- Press through your heels and rotate your hips from side to side, maintaining a straight line from neck to hips.
3-4 sets 10-20 reps (both sides make 1 rep)
5. Wall Scissors
Engages your lower back and core while activating your hip flexors, quads, hamstrings and calf muscles using a supported walking motion.
How:
- Lay on the ground with your upper back supported against the mat and both arms extended by your sides
- Engage your core, then lift and extend both legs onto the wall above head height
- Keeping your left leg extended, bend your right knee and slide your right foot down the wall in line with your right knee, then reverse while repeating on your left side
- Continue switching as if walking along the wall.
3-4 sets of 10-20 reps (1 rep per leg)
6. Buttocks Bridge
Known as a glute bridge, the move targets and strengthens your hip flexors, glutes, quads, hamstrings, lower back and core.
How:
- Lay on the ground with your upper back supported against the mat and both arms extended by your sides
- Engage your core, then lift both feet onto the wall hip-width apart above head height with knees bent
- Create a straight line from your shoulders to your knees
- Slowly lower your bum onto the mat, pause, then push through your heels and thrust your hips toward the ceiling
- Squeeze your glutes at the top.
3-4 sets of 8-12 reps
How:
- Lay on the ground with your upper back supported against the mat and both arms extended by your sides
- Engage your core, then lift both feet onto the wall hip-width apart above head height with knees bent
- Create a straight line from your shoulders to your knees
- Slowly lower your bum onto the mat, pause, then push through your heels and thrust your hips toward the ceiling
- Squeeze your glutes at the top.
3-4 sets of 8-12 reps
7. Bridge Twists
The wall Pilates move targets the abs and obliques and activates the arms, upper back, shoulders and hip flexors. The bicycle crunch variation better isolates the core muscles from a supported position.
How:
- Lay on your back with your feet resting against the wall with knees bent at 90 degrees
- Tuck your pelvis toward your spine and press your lower back into the mat. Engage your core
- Lightly place your hands behind your head and draw both shoulder blades together to open your chest
- With control, draw your left knee and right elbow together, pause, then return to the starting position and repeat with your right knee and left elbow.
3-4 sets of 8-12 reps
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Bottom Line
Here’s what we know about wall Pilates:
- Wall Pilates includes mat Pilates exercises using a wall for support or added resistance.
- Exercises are low-impact, accessible and scalable to suit all abilities.
- A Wall Pilates regime could strengthen muscles, build core stability, improve flexibility, coordination, mobility and balance and improve posture.
- Wall Pilates workouts are a great entry point for beginners, anyone exercising with limited mobility or those with lower back injuries. Wall Pilates exercises for beginners are accessible and can be progressed with the increase in your physical fitness.
- The 7-move wall Pilates workout above targets every major muscle group for a full-body blast at home without equipment.
We also recommend learning how to use a Pilates ring in a workout, which can be combined with a wall to add extra resistance and load for your muscles to work against.
