Legs Beginner
Rank #71 of 100
Wall Sit
An isometric hold with the back against a wall and thighs parallel to the floor — simple, brutal quad endurance.
- Equipment
- Wall
- Focus
- Squat, lunge and jump
Muscles worked
- Quads
- Glutes
How to do it well
- 1 Set the knees at a 90-degree angle.
- 2 Keep the whole back flat on the wall.
- 3 Breathe steadily and hold for time.
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Glute Bridge
Lying on your back, you drive the hips skyward to a full lockout, the most accessible way to train the glutes.
Glutes Hamstrings
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Calf Raise
Rising onto the balls of the feet and lowering with control, directly training the gastrocnemius and soleus.
Calves
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Beginner #66
Reverse Lunge
A lunge stepping backward instead of forward, which is gentler on the knees and biases the glutes.
Glutes Quads Hamstrings