How to do Legs-up-the-Wall
On the floorHoldBeginner
Legs-up-the-Wall is a on the floor stretch for your hips, hamstrings and lower back.
Step by step
- 1Sit sideways on the floor with one hip against the wall.
- 2Lie back and swing your legs up onto the wall.
- 3Scoot your hips close to the wall, extending your legs straight up.
- 4Rest your arms by your sides, palms facing up.
What you should feel
Let your back sink into the floor.
Form tips
- Keep your legs relaxed. Avoid locking your knees.
- Nothing to do here… just rest.
- Feel the backs of your legs gently soften.
Make it easier
If your hamstrings pull, scoot your hips a little away from the wall.
Coming out of it
Bend your knees… roll gently onto your side… and rest there.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Legs-up-the-Wall with a coach
In BendEase, a voice coach talks you into Legs-up-the-Wall, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your hips and hamstrings.
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