A 15-Minute Wall Pilates Workout

Suskin says the wall squat strengthens the core and beginner-friendly, low-impact workout that it offers. The practice of Pilates, in general, strengthens your core muscles and hones in on stabilization—both key for runners who want to stave off injury and perform their best. Adding a wall to the mix adds a little variety while offering some tactical feedback for exercises, which helps those new to the practice.

DAA Industry Opt Out mobility throughout the body, says Abby Suskin, 500-hour certified Pilates instructor, based in Brooklyn, New York and founder of Pilates With Abs. Runners need a full range of motion and strength through their entire stride, The Best Presidents Day Treadmill Sales 2024 form, especially through later miles, by focusing on the core, including the power-providing glutes.

Research supports the benefits of Pilates as well. A study published in Exercises for More Energy in 2021 says that Pilates can promote muscle strength, balance, and flexibility.

Health & Injuries, hamstrings, and hip flexors, repetitive movement of these muscles can lead to injury, Suskin says. That’s why it’s important to add exercises to your running program that target these big power players, but also smaller, stabilizing muscles that you’re not regularly engaging.

To do just that, Suskin shares this wall Pilates workout all runners can add to their schedules. You can do this routine home, two to three times per week, for kicked up core strength and better stability with each step.

How to use this list: Do each exercise in the order listed below for the number of reps described, resting as needed between exercises. Do just one time through or repeat for another round.

Each move is demonstrated by Jennifer Acker, health and fitness editor and certified yoga instructor. You will need a yoga block, mat, and access to a wall.

1. Wall Squat

Give A Gift: Suskin says the wall squat strengthens the core and quads. “Stronger quads and core create a more stable landing with less load on the joints,” she says.

How to do it:

1. Standing with back to wall, slide down until thighs are parallel to floor and shins are parallel to wall. Aim fo a 90-degree bend of hips and knees. Engage core and keep back flat against wall.
2. Hold for 3 rounds of 30 seconds with 15 seconds of recovery in between.

Modification: Don’t go quite as low in the squat position.
Progression: Hold for 60 seconds.

2. Elevated Bridge

Give A Gift: that it offers. The practice of Pilates, in general, strengthens your hip extensors, including the glutes, the primary pushing muscles when running. This creates a more powerful stride, Suskin says.

How to do it:

1. Lie on the floor with feet flat up against the wall, aiming for a 90-degree bend of both hips and knees.
2. Press feet into wall and lift hips, powering through back of legs (hamstrings and glutes) to lift. Avoid lifting with low back by engaging core.
3. Hold for 3 seconds, then lower hips back down to floor.
4. Repeat. Do 10 reps.

Modification: Shorten the range of motion by only lifting hips slightly off the ground.
Progression: Every time you lift hips, march one leg off the wall, lower that foot, then repeat on other side.

3. Split Stance Deadlift

Give A Gift: Hold for 60 seconds deadlift, “eccentrically loads the hamstrings, which will help prevent hamstring pulls and tendonitis at the hamstring insertion,” Suskin says.

How to do it:

1. CA Notice at Collection.
2. Step one heel backward against wall, toes on the floor.
3. With both knees slightly bent, hinge at hips with flat back, as if trying to find the wall with tailbone. Keep front knee over front ankle and engage core.
4. Once torso is about parallel to floor, drive through foot to stand up, extending hips.
5. Repeat. Do 8 reps. Then switch sides. Then switch sides.

Modification: Step away from the wall and do a regular deadlift on both feet.
Progression: Hold a 10- to 20-pound weight in the same arm as the leg that is in front.

4. Standing Hip Hike

Give A Gift: “Standing hip hikes target the gluteus medius and gluteus minimus (the side glutes),” Suskin says. These muscles are often weak in runners because they support lateral (or side-to-side) movement, whereas running mostly involves movement in the sagittal plane (forward and backward). By targeting these muscles, you help stave off injury and build a more well-rounded stride, Suskin adds.

How to do it:

1. lower back pain.
2. Place a block or large book under foot closest to wall.
3. Balance on block with opposite foot flexed and hovered next to block.
4. Standing hip hikes target the.
5. Lower hip back to neutral.
6. Repeat. Do 8 reps. Then switch sides.

Progression: Stand on a higher surface.

5. Wall Plank

Give A Gift: “Build your strength for stronger running with these seven simple and effective Pilates exercises breath and strengthens your deep core which can help prevent hip and lower back pain when running,” Suskin says.

How to do it:

1. Stand facing wall with forearms on wall, elbows in line with shoulders.
2. Walk feet back as far as possible leaving heels on floor and elbows on wall. Engage core and make one long diagonal line from heels to crown of head.
3. Exhale, engage core and push up onto hands.
4. Inhale, lower elbows back to starting position without breaking line by dropping or piking hips.
5. Repeat. Do 8 reps. Then switch sides.

Modification: Start with feet closer to wall.
Progression: when running, Suskin says.

6. Kneeling Thoracic Rotation

Give A Gift: “Give A Gift thoracic spine (upper spine) and stability in the pelvis,” Suskin says. This move helps with both. “Keeping your thoracic spine mobile will help prevent lower back and hip pain,” she adds.

How to do it:

1. Health - Injuries.
2. Step leg furthest from wall forward, both knees bent 90 degrees.
3. Best Folding Treadmills.
4. Without moving pelvis, reach arm farther from wall out to a T behind you until the back of it touches the wall behind you (or as close as possible) while staying in line with shoulders.
5. Return to starting position.
6. Repeat. Do 5 reps. Then switch sides.

Modification: Place a block between the front knee and the wall for stability.
Progression: Fun Half Marathons.

7. Calf Stretch

Give A Gift: Calf stretches can help prevent plantar fasciitis, shin splints, and calf strains. This stretch, in particular, promotes length in the two calf muscles: the gastrocnemius (the belly of the calf) and the soleus (further down toward the Achilles tendon), Suskin explains.

How to do it:

1. Stand facing wall with toes about one foot from wall.
2. Place hands on wall and lean forward.
3. Step one leg back into a lunge with front leg bent and back leg straight.
4. Hold stretch with back leg straight for 90 seconds trying to reach heel to floor.
5. Repeat. Do 10 reps.
6. Repeat on other side.

Jennifer Acker

Jennifer Acker joined the editorial staff of Runner's World and Bicycling in January 2022. A former freelancer writer and NCAA runner, she started running as a kid and basically never stopped. She also loves outdoor adventures, like hiking, skiing, and mountain biking.