Single-Leg Wall Push

glutes, quads, hamstringsBodyweight

A single-leg wall-assisted exercise targeting the legs and glutes. Builds balance and unilateral leg strength without heavy spinal loading.

How to do it

1Stand facing a wall about one step away and place your hands on the wall at chest height.

2Lift one foot off the floor, shifting all your weight onto the standing leg.

3Bend your standing knee and sit your hips back slightly, lowering into a single-leg squat.

4Push firmly through your standing foot to drive back up and extend the leg.

5Complete your reps, then switch to the other leg.

Common mistakes

Leaning too far forward or letting your knee cave inward, overloading the joint.

Pushing too hard against the wall with your hands, taking work away from the leg muscles.

Lifting the heel of your standing foot, disrupting balance and weight distribution.

Breathing

Inhale as you bend your leg into the squat, and exhale as you push back up to extend.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.