If your knees protest every time you think about squats or lunges, this might be the routine you’ve been waiting for. Fitness expert and journalist Maddy Biddulph has created a simple five-move wall workout that strengthens the knees and core without putting unnecessary pressure on your joints. All you need is a wall, a resistance band, and a few minutes of focus.
Wall workouts are often overlooked, but they’re one of the most joint-friendly ways to build strength and stability. They use your body weight and the support of the wall to activate major muscle groups while reducing strain. Here, we’ll go through each of the five moves in Biddulph’s knee-friendly routine, how to do them correctly, and what benefits you can expect.
The wall workout that strengthens knees and core
This low-impact routine targets your quads, glutes, and calves while also engaging your core for better balance and posture. The combination helps with everyday movement, from walking up stairs to getting out of a chair, and it can be easily modified for any fitness level.
You’ll need a wall for support, a looped resistance band, and either a small Pilates ball, yoga block, or cushion. Aim for 30-second rounds of each move, working up to one minute as your strength improves.
Wall sit
Stand with your back against a wall, then slide down until your knees form a 90-degree angle, as if sitting in an invisible chair. Keep your hips, shoulders, and lower back pressed against the wall. Press through your heels and hold steady. This classic move fires up your quads and glutes, which are key to knee support. It also trains endurance in your lower body and builds stability through your core
Wall sit with calf raise
From the same position, lift both heels off the ground, balancing on the balls of your feet. Hold briefly, then lower your heels with control. This variation strengthens your calves and ankles while keeping your quads under tension. It also challenges your balance, which helps protect your knees during daily movement and exercise.
Wall sit with ball pulse
Slide into your wall sit again, but this time place a small Pilates ball, yoga block, or cushion between your knees. Squeeze it lightly, release, and repeat in small, quick pulses. This move strengthens the inner thighs and engages the stabilizing muscles around the knees. It’s especially effective for improving alignment and reducing stress on the joints.
Wall sit with step out
With a looped resistance band just above your knees, hold your wall sit and alternate stepping one foot out to the side, then back to center. The resistance band adds tension that targets your outer thighs and hips. Strong hip muscles play a major role in knee stability and help reduce the risk of injury, especially as you age.
Standing donkey kick
Still using the resistance band, face the wall and place your hands against it at shoulder height. Lift one leg behind you with your knee bent at 90 degrees, then press your foot back. Return slowly and repeat on the other side. This exercise activates the glutes, which support the pelvis and take pressure off the knees. It also strengthens the hamstrings, improving balance and joint function.