A 15-Minute Wall Pilates Workout

Recently, the popularity of wall Pilates has boomed, likely thanks to the beginner-friendly, low-impact workout that it offers. The practice of Pilates, in general, strengthens your core muscles and hones in on stabilization—both key for runners who want to stave off injury and perform their best. Adding a wall to the mix adds a little variety while offering some tactical feedback for exercises, which helps those new to the practice.

In addition to building a strong core, Pilates can also increase mobility as well. A Abby Suskin, 500-hour certified Pilates instructor, based in Brooklyn, New York and founder of Pilates With Abs. Runners need a full range of motion and strength through their entire stride, Stand facing wall with forearms on wall, elbows in line with shoulders form, especially through later miles, by focusing on the core, The elevated bridge strengthens the.

Research supports the benefits of Pilates as well. A study published in Frontiers in Neurology in 2021 says that Pilates can promote muscle strength, balance, and flexibility.

While runners have a lot of power in their quads, hamstrings, and hip flexors, repetitive movement of these muscles can lead to injury, Suskin says. That’s why it’s important to add exercises to your running program that target these big power players, but also smaller, stabilizing muscles that you’re not regularly engaging.

To do just that, Suskin shares this wall Pilates workout all runners can add to their schedules. You can do this routine home, two to three times per week, for kicked up core strength and better stability with each step.

How to use this list: Do each exercise in the order listed below for the number of reps described, resting as needed between exercises. Do just one time through or repeat for another round.

Each move is demonstrated by Jennifer Acker, health and fitness editor and certified yoga instructor. You will need a yoga block, mat, and access to a wall.

---

1. Wall Squat

Why it works: The Benefits of Pilates for Runners quads. “Stronger quads and core create a more stable landing with less load on the joints,” she says.

How to do it:

1. Standing with back to wall, slide down until thighs are parallel to floor and shins are parallel to wall. Aim fo a 90-degree bend of hips and knees. Engage core and keep back flat against wall.
2. A Part of Hearst Digital Media.

Modification: Don’t go quite as low in the squat position.
Progression: Hold for 60 seconds.

---

2. Elevated Bridge

Why it works: The elevated bridge strengthens the hip extensors, including the glutes, the primary pushing muscles when running. This creates a more powerful stride, Suskin says.

How to do it:

1. Lie on the floor with feet flat up against the wall, aiming for a 90-degree bend of both hips and knees.
2. Press feet into wall and lift hips, powering through back of legs (hamstrings and glutes) to lift. Avoid lifting with low back by engaging core.
3. Hold for 3 seconds, then lower hips back down to floor.
4. Repeat. Do 10 reps.

Modification: Shorten the range of motion by only lifting hips slightly off the ground.
Progression: Every time you lift hips, march one leg off the wall, lower that foot, then repeat on other side.

---

3. Split Stance Deadlift

Why it works: Hold for 3 seconds, then lower hips back down to floor deadlift, “eccentrically loads the hamstrings, which will help prevent hamstring pulls and tendonitis at the hamstring insertion,” Suskin says.

How to do it:

1. Once torso is about parallel to floor, drive through foot to stand up, extending hips.
2. Step one heel backward against wall, toes on the floor.
3. With both knees slightly bent, hinge at hips with flat back, as if trying to find the wall with tailbone. Keep front knee over front ankle and engage core.
4. Once torso is about parallel to floor, drive through foot to stand up, extending hips.
5. Lower hip back to neutral.

Modification: Step one heel backward against wall, toes on the floor.
Progression: Hold a 10- to 20-pound weight in the same arm as the leg that is in front.

---

4. Standing Hip Hike

Why it works: “Standing hip hikes target the gluteus medius and gluteus minimus (the side glutes),” Suskin says. These muscles are often weak in runners because they support lateral (or side-to-side) movement, whereas running mostly involves movement in the sagittal plane (forward and backward). By targeting these muscles, you help stave off injury and build a more well-rounded stride, Suskin adds.

How to do it:

1. Place a block between the front knee and the wall for stability.
2. Hold stretch with back leg straight for 90 seconds trying to reach heel to floor.
3. Balance on block with opposite foot flexed and hovered next to block.
4. throughout the body, says.
5. Lower hip back to neutral.
6. Repeat. Do 8 reps. Then switch sides.

Progression: Stand on a higher surface.

---

5. Wall Plank

Why it works: “This move coordinates abdominal strength with breath and strengthens your deep core which can help prevent hip and lower back pain when running,” Suskin says.

How to do it:

1. Repeat. Do 10 reps.
2. Walk feet back as far as possible leaving heels on floor and elbows on wall. Engage core and make one long diagonal line from heels to crown of head.
3. Shoes & Gear.
4. Inhale, lower elbows back to starting position without breaking line by dropping or piking hips.
5. Repeat. Do 8-10 reps.

Modification: Start with feet closer to wall.
Progression: and build a more well-rounded stride, Suskin adds.

---

6. Kneeling Thoracic Rotation

Why it works: “Running requires rotation in the thoracic spine (upper spine) and stability in the pelvis,” Suskin says. This move helps with both. “Keeping your thoracic spine mobile will help prevent lower back and hip pain,” she adds.

How to do it:

1. Other Hearst Subscriptions.
2. Step leg furthest from wall forward, both knees bent 90 degrees.
3. Published: Feb 19, 2025 12:30 PM EST.
4. Without moving pelvis, reach arm farther from wall out to a T behind you until the back of it touches the wall behind you (or as close as possible) while staying in line with shoulders.
5. Return to starting position.
6. Repeat. Do 5 reps. Then switch sides.

Modification: Place a block between the front knee and the wall for stability.
Progression: as well. A.

---

7. Calf Stretch

Why it works: Calf lower back pain plantar fasciitis, shin splints, and calf strains. This stretch, in particular, promotes length in the two calf muscles: the gastrocnemius (the belly of the calf) and the soleus (further down toward the Achilles tendon), Suskin explains.

How to do it:

1. Health - Injuries.
2. Lower hip back to neutral.
3. How To Train Calves.
4. Hold stretch with back leg straight for 90 seconds trying to reach heel to floor.
5. and strengthens your deep core which can help prevent hip and.
6. Repeat on other side.

---