Sprint against Wall Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Body weight
- Body Part
- Plyometrics
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Hamstrings, Hip Flexors, Calves
- Intensity
- high
- Category
- cardio
- Skill Level
- intermediate
- Estimated Calories
- 8.5
- Alternate Names
- Wall Sprints, Wall Push Sprint
Visualised Target Muscle Groups
Front
Back
How to: Sprint against Wall
- Stand facing a wall with your feet shoulder-width apart.
- Place your hands against the wall at shoulder height.
- Push against the wall as if you were sprinting, lifting your knees high.
- Quickly move your legs in a running motion while keeping your upper body as stable as possible.
- Continue for a set time or until you need to rest.
Common Mistakes
- Leaning too far forward against the wall.
- Not engaging the core enough.
- Pushing with only the arms instead of the legs.
Modifications
- Perform at a slower pace.
- Use a wall with more surface area to push against.
Tips
- Keep your back straight and engage your core during the movement.
- Ensure your feet remain planted firmly as you push against the wall.
- Take breaks if you start to feel strain in your legs.
Sprint against Wall Alternatives
Tags
plyometrics
cardio
sprinting
legs
explosive
strength
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