Legs · Bodyweight
Sprint Against Wall
How to do the sprint against wall, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Lean forward and place both hands on a wall at about chest height, with your body angled and arms straight. Drive one knee up toward your chest, then rapidly switch legs, sprinting in place against the wall as fast as you can while keeping your torso and hips in a straight line.
- 1Feel your hip flexors snap each knee up fast
- 2Feel your calves and quads drive off the ball of each foot
- 3Keep your core tight and body in one straight line
Common mistakes
- Don't let your hips sag or your back arch
- Avoid landing flat-footed; stay on the balls of your feet
- Don't bend your arms; keep them braced against the wall
Muscles worked
The sprint against wall mainly works the hip flexors and calves, with the lower abs, quads, glutes, upper abs, obliques, hamstrings, and tibialis anterior assisting.
- Hip FlexorsPrimary
- CalvesPrimary
- Lower AbsSupport
- QuadsSupport
- GlutesSupport
- Upper AbsSupport
- ObliquesSupport
- HamstringsSupport
- Tibialis AnteriorSupport
- ForearmsMinor
- Lower BackMinor
- Front DeltsMinor
- AdductorsMinor
Kovo programs the sprint against wall for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.