Are Wall Pilates Exercises Worth the Hype?

You might be familiar with Pilates, a popular exercise method that aims to build strength and flexibility. “Pilates is wonderful because of its emphasis on posture and core strength,” said Liz Hilliard, creator and owner of Hilliard Studio Method. 

And if you’ve been on social media lately, you may have seen people raving about wall Pilates. Fans claim it’s a convenient way to reap the benefits of traditional mat or reformer Pilates. But are wall Pilates exercises as effective as people say? 

What is wall Pilates? 

Wall Pilates is a variation of the low-impact workout that involves using a wall for added resistance.

With traditional Pilates, you exercise on a mat or a reformer machine, using your body weight or the machine for resistance. With wall Pilates, you press your body — such as your back, arms, legs, feet, or sides — against a wall as you move, said Courtney Virden, pelvic floor specialist and founder of pelvic floor programs the iCORE Method. This provides extra support and resistance while you move and exert force against the wall.

Wall Pilates exercises typically include the same repetitive movements you practice during a mat or reformer class. Examples include the hundred, single-leg stretch, or criss cross. 

How effective is wall Pilates?

All forms of Pilates can be safe, effective, and efficient. “Wall Pilates is a great option for those at home looking to add movement to their routine,” Hilliard said. But it may not be as effective as other methods, according to Hilliard. “Resistance training is key to health and longevity,” Hilliard said. “So at some point, you’re going to have to pick up a weight.”

Pilates is a form of resistance training that can help you build functional strength for everyday movements. But more traditional strength-training workouts, such as lifting weights, are critical for building muscle.

“Pilates, when coupled with resistance, is even better,” Hilliard said. “So using a wall to elevate your legs can be more challenging than doing the exercise with feet on the floor. As long as there is resistance from gravity, body weight, or dumbbells you are going to see results.”

Virden agrees that all forms of Pilates can do wonders for your body. But she has a different take on using Pilates to strengthen your muscles. “If you want more resistance than wall Pilates provides, then you want to use a reformer,” Virden said. “However, the intensity wall Pilates provides is enough for many people.”

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What are the benefits of wall Pilates?

Wall Pilates is a new fitness trend, so there’s a need for more research on the method. But it may offer many of the same key benefits as traditional Pilates. 

Strengthens your core 

Like traditional Pilates, wall Pilates is a core-strengthening workout. Every movement you make starts at or moves through the core. Your core starts at your shoulder girdle, extends to your pelvis, and wraps around your midsection. Pressing your body against a wall provides extra support and resistance while you move and exert force against the wall. 

Improves balance and flexibility 

Many Pilates exercises — whether you do them against a wall or on a mat or reformer — stretch your muscles. And while there’s a need for research on specific wall Pilates exercises, stretching during traditional Pilates workouts has been shown to increase flexibility. The exercises allow you to work your full body evenly. 

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“Pilates creates balance in the body compared to some workouts that are geared more specifically to just upper or lower-body movements,” Hilliard said. 

A strong core and flexible muscles may also improve your balance. For example, a study found that a 12-week Pilates program improved balance in older women. 

Corrects posture 

“Pilates is wonderful because of its emphasis on posture and core strength,” Hilliard said. Many exercises activate deep core muscles in the lower back, hips, and pelvis. These can help keep your body stable and your spine aligned. So as your core gets stronger, your posture may improve as well. 

Improves exercise form  

Good form should always be a priority when you exercise. Working through a movement with good form helps to activate the proper muscles and is important for injury prevention. 

“Wall Pilates utilizes your body, gravity, and a wall so it’s simple and easy to get started,” Hilliard said. “The wall can provide stability for good form, which is so important in Pilates.” 

Provides an accessible workout 

It’s important to stay active to build or maintain strength as we age. And wall Pilates is one way to do that. It doesn’t require fancy equipment. And you can modify wall Pilates exercises based on your needs and preferences. That makes it an accessible workout for people of different ages and fitness levels.

“The low-impact [nature] of Pilates keeps your joints safe and healthy,” Hilliard said. One study found that Pilates is safe and effective for middle-aged and older adults with musculoskeletal health problems. But talk with a healthcare professional before you start a new exercise program. 

What are some examples of wall Pilates exercises?

The following wall Pilates exercises can help you get started. Find a blank wall with some floor space, and practice these moves a few days a week for 20 minutes. You can add more exercises as your strength improves.

While some gyms offer wall Pilates, Virden said it’s mostly an at-home practice. Because of this, she also recommends finding videos online. “There are great [options for] beginner to advanced workouts led by wonderful instructors,” Virden said.

1. Incline push-up

In a traditional push-up, you use your upper-body strength to push your body off the floor. With an incline or wall push-up, you can use the wall to help with stability.

• Step 1: Face the wall and place your palms on the wall at shoulder level with your hands wider than your chest.  

• Step 2: Walk back into an incline position with heels slightly elevated off the floor.

• Step 3: Bend at the elbows, bringing your chest toward the wall.

• Step 4: Press away from the wall using your chest and arms to return to the starting position. 

• Step 5: Complete 10-12 reps. 

2. Glute bridge

The wall glute bridge not only strengthens your glutes and hamstrings, but it also helps to increase your hip mobility. 

• Step 1: Lie on the floor in front of a wall with your knees bent and your feet flat.

• Step 2: Walk your feet up the wall and bend your knees at a 90-degree angle. Your feet should be flat on the wall with your shins parallel to the floor.

• Step 3: Curl your tailbone off the floor, raising your hips into the air one vertebra at a time. Be careful not to arch your back. 

• Step 4: Lower your hips back to the floor to return to the starting position. 

• Step 5: Complete 10-12 reps. 

 3. Leg circles

Leg circles are a challenging move that will help to strengthen the hip flexors, quadriceps, and adductors. 

• Step 1: Stand with your back to the wall and your feet hip-width apart about 4 inches away from a wall.

• Step 2: Lean back and place your back, hips, and hands against the wall for support.

• Step 3: Keep your weight evenly distributed and your hips neutral as you lift one leg slightly off the floor and move it forward a few inches.

• Step 4: Using your toes, draw small circles in the air. 

• Step 5: Circle 5 to 10 times in one direction, then switch to the opposite direction.

• Step 6: Repeat on the other side. 

 4. Wall sit

The wall sit is an isometric exercise that will fire up your lower body as you support your weight in your legs. For an added challenge, you can raise your arms overhead. 

• Step 1: Place your back against a wall.

• Step 2: Walk your feet slowly out until your tailbone is in line with your knees and your knees are stacked over your ankles.

• Step 3: Press your lower back toward the wall by engaging your core muscles.

• Step 4: Hold for 10-60 seconds at a time.

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Written by:

Brittany Hammond, CPT

Brittany has been a fitness instructor since 2017, and has been writing about fitness as a freelancer since 2020. She has been published in Livestrong.com, Health.com, Verywell Fit, Well+Good, and POPSUGAR.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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