How to Do Wall Sets

Wall sets are a simple way to strengthen your quads, glutes and core. Even better—they are a form of strength training that can be done anywhere, and without equipment. All you need are some comfortable clothes and a wall to lean against.

Instructions

Difficulty: Easy

1. Lean against a wall. Keep your back straight and pressed into the wall. Keep your shoulders relaxed and your neck free.
2. Move your legs out and slide yourself down so your legs are at a 90-degree angle. Your thighs should be parallel to the floor, and your calves should be parallel with the wall. Keep your knees lined up with your ankles and feet; don't let them wander to either side.
   
   
3. Use the strength of your quads, glutes and core to hold yourself against the wall for at least 30 seconds, while maintaining your back and leg position. You may get shaky, but keep holding it.
4. Break for 30 seconds to 1 minute when you can no longer hold the position. Repeat wall sets at least twice.
5. Incorporate your arms into your wall sets as you gain strength. Hold your arms straight out in front of your or to the side, slightly under shoulder height. Hold a weight in each hand for extra resistance.
6. Stretch thoroughly when you are through, focusing especially on your quads. Though deceptively simple, your body will get a workout with wall sets.

Tips & Warnings

• Form is important when you are doing wall sets. Watch your legs carefully as you begin in order to protect your knees and work out the targeted muscles.