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Day 23: Legs and glutes

Day 23 of the free 28-day Wall Pilates challenge. Squats, lunges, glute presses and a wall sit for the lower body. Yesterday was full body; today the work moves to legs and glutes, so yesterday’s muscles get a rest.

Length
15 minutes
Week
4 of 4
Focus
Legs and glutes
You need
A wall
Wall Marching demonstration

Turn your sound on: a voice coaches every move. Prop your phone where you can see it.

Today’s session

9 moves with short rests between them. Tap any move for its full setup, form cues and easier and harder versions.

Warm-up

  1. Wall MarchingLift the knee without your back leaving the wall.45 s
  2. Wall AngelOnly as far up as your hands stay touching.45 s

Main set

  1. Wall SitWeight in your heels. Lift your toes to check.45 s
  2. Wall MarchingLift the knee without your back leaving the wall.45 s
  3. Wall Knee DrivesDrive the knee to your chest, then straight back down.45 s
  4. Wall SquatKnees over your toes — don’t let them fall inward.45 s
  5. Wall Glute PressPress from the glute. Squeeze at the top.45 s
  6. Wall-Supported Reverse LungeStep straight back, not out to the side.45 s
  7. Wall SitWeight in your heels. Lift your toes to check.45 s
  8. Wall MarchingLift the knee without your back leaving the wall.45 s
  9. Wall Knee DrivesDrive the knee to your chest, then straight back down.45 s
  10. Wall SquatKnees over your toes — don’t let them fall inward.45 s
  11. Wall SitWeight in your heels. Lift your toes to check.45 s
  12. Wall Knee DrivesDrive the knee to your chest, then straight back down.40 s

Cool-down

  1. Wall Roll DownPeel down one bone at a time. Slower.40 s
  2. Wall Chest OpenerBreathe out into it. Never push into pain.50 s

All 28 days

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