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Both-Feet-on-Wall Leg Straighten

IntermediateStrengthTier T2

A pool wall leg press. You hold the bar with both hands, place both feet flat on the wall, then straighten your legs as far as you can and hold.

Targets: Knee

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • wall

Dosage

1

Sets

30 sec

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Start holding the bar with both feet on the wall.
  1. A man chest-deep in the pool facing the wall, both hands gripping the waterline grab bar, both bare feet pressed flat against the tiled wall below the waterline, knees bent.

    Step 1 of 5

    Hold the bar with two hands and place both feet flat against the wall.

  2. A man sunk lower toward the wall, knees bent deeper, feet still flat on the tiles, both hands still on the bar, his hips drawn toward the wall.

    Step 2 of 5

    Let the knees bend, sinking the hips toward the wall while the feet stay flat.

  3. A man pressing his legs straight against the wall, his body back away from the tiles, feet still flat, hands still holding the bar, the knees near full extension.

    Step 3 of 5

    Straighten the legs as much as you can, pressing the body back from the wall.

  4. A man holding the straightened position, legs extended against the wall, body steady back from the tiles, hands gripping the bar, feet flat.

    Step 4 of 5

    Hold the straightened position, keeping the feet flat and the hands on the bar.

  5. A man chest-deep in the pool facing the wall, both hands gripping the waterline grab bar, both bare feet pressed flat against the tiled wall below the waterline, knees bent.

    Step 5 of 5

    Hold the bar with two hands and place both feet flat against the wall.

Safety Information

Straighten as far as is comfortable with the feet staying flat. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.