A wall isn't usually considered exercise equipment, but one can be very helpful for runners, people recovering from leg injuries, women with osteoporosis or those just looking for simple ways to tone legs. A wall doesn't provide the versatility of a treadmill, ellipitical machine or multi-function trainer, but there are some simple leg exercises that can be done using a wall.
Raises and Bounces
The simplest leg exercises against a wall are toe raises. Stand arms length from the wall with your hands on it and stand up on your toes, hold the position a few seconds, then return to the floor. Do this with both feet, then with one foot at a time. Increase the workout with ankle bounces, similar to toe raises except you actually bounce your foot off the ground.
Hamstring Stretch
A traditional leg exercise with a wall is the hamstring stretch. With your back to the wall, lean against it with feet far enough away from the wall that you must support yourself with the wall. Step forward with one leg and bend your back knee as close to the floor as possible, to stretch hamstring and calf muscles. Vary this by pushing with your legs as if you were trying to push the wall over. Push with both legs first, then step like you were pushing a car.
Squats
Put your back against the wall with arms at your sides and hands facing the wall. Lower your body into a sitting position while keeping hands and back firmly on the wall. Vary this by standing sideways, supporting yourself with one hand on the wall, and squat. Squat with both legs, then try squatting with only one leg while supporting yourself on the wall.
Swings
Use leg swings to work inner thighs. Stand sideways with right arm on the wall and swing your left leg forward and backward. Switch sides and work the right leg. Change this by putting both hands on the wall, leaning forward, with weight on your right leg. Swing your left leg across your body, pointing the toes upward. Switch sides and work the right leg.
Quardiceps
Work quadriceps in the front of the thigh by standing on one leg with one arm braced against the wall. Use the other arm to grasp the ankle of the other leg and pull it upward toward the buttocks. A variation is to brace with both arms and then try to kick your buttocks with one leg at a time, a more rapid movement than a stretch.
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