CaloSign inWall sit alternatives
A wall sit trains your legs to hold still under effort. If it is too hard on the knees, or you want the glutes to work more, these holds and slow moves give the same steady burn.
No equipment 4
Glute bridge hold
Hips high, squeeze the glutes the whole time.
Start with 2 × 20 sec, build to 3 × 30 sec.
Works: glutes, with the hamstrings and core
Split squat hold
Back knee hovering, torso tall.
Start with 2 × 20 sec each side, build to 3 × 30 sec each side.
Works: quads and glutes
Skip with sore knees.
Clamshell
Lie on your side, heels together, open the top knee without rolling back.
Start with 2 × 10 each side, build to 3 × 12 each side.
Works: glutes
Tempo: 2s each way
Side-lying leg lift
Lie on your side, lift the top leg slightly behind you, toes forward.
Start with 2 × 10 each side, build to 3 × 12 each side.
Works: glutes, with the obliques
Tempo: 2s each way
If something hurts
- With sore knees: Glute bridge hold, Clamshell, Side-lying leg lift.
Start with the easier number and build up over a couple of weeks. Stop if something hurts, and ask a doctor or physiotherapist about pain that stays - this is general guidance, not medical advice.
Let the app do the swapping
CaloDaily plans your week of workouts around what you have - home or gym, dumbbells or none - and any joints to go easy on. Tap a move you can't do and it offers these same swaps, with the reps adjusted. Pair it with the calories burned calculator to see what a session is worth.
More exercise alternatives
Workouts planned around you, free
CaloDaily shows what is left to eat and to move, plans meals from your own pantry and builds workouts that fit you. No wearable needed, no ads.
