Training at home and without tools can have a useful ally: the wall.

The video offers three exercises complete enough to fit into a training routine. Their focus is on the legs and core. The arms are involved to a lesser extent especially to accompany the movements.

If you are a newbie, get familiar with each of them. When you have reached a greater degree of awareness, increase the reps and then insert them into a sets.

Performed in rotation on an ongoing basis will help keep you fit.

Useful tips

Each exercise needs some attention. The former, for example, needs a lot of concentration in the use of the glute and the muscles in the back of the thigh. I am referring to the forward leg, while the back leg is only for support and balance.

It is the advancing leg that governs the movement in the descent and ascent phase.
Using the back leg risks bothering the knee and performing an injurious exercise.

The second, on the other hand, requires a good use of the hip muscles. The mistakes to avoid are:

• bend the knee;
• arching your back when you bring your leg back (inactivating the abdomen);
• bring your feet closer to the ground during the various steps.

The greater the height of the feet from the ground, the greater the effectiveness of the exercise. Gradually increase your feet from the ground to improve hip mobility.

The last exercise has a greater metabolic impact and, compared to the previous ones, promotes a higher calorie consumption.

It can be modulated according to your joint mobility. If it is good, the squat can go down to a full squat position, otherwise don’t go down too much with your butt and stop in a half squat. Forcing the descent too much could be risky for your back or knees.

Indulge your body and focus on performing the movements. Consistency will improve joint mobility.

If you are interested in a workout at home, which also includes the use of tools, I recommend: “Clubbell training: 16 exercises to train with the club“.