Wall Sit: Slide down into a seated position against a wall, forming a 90-degree angle with your knees. Hold for 30-60 seconds.
Wall Squats: Stand with your back against the wall and perform squats, keeping your knees at a 90-degree angle. Repeat for 15-20 reps.
Calf Raises: Place your hands on the wall and lift your heels off the ground, engaging your calf muscles. Do 3 sets of 15-20 reps.
Wall Lunges: Step one foot back against the wall and lunge with the other leg. Alternate sides for 3 sets of 12-15 reps per leg.
Leg Raises: Lie on your back with legs against the wall, then lift them upward. Lower without touching the floor. Repeat for 3 sets of 15-20 reps.
Wall Step-Ups: Use a sturdy wall for support while stepping up and down with one leg. Do 3 sets of 12-15 reps per leg.
Wall Bridge: Lie on your back, place your feet on the wall, and lift your hips toward the ceiling. Hold for 30 seconds, engaging your glutes.
Wall Crawl: Start in a plank position facing the wall. "Crawl" up the wall by moving your hands closer and then back down. Repeat for 3 sets of 10-12 crawls.