Legs-Up-the-Wall
Quick Information
Category
Mobility & Flexibility
Difficulty
Beginner
Equipment
Wall, Mat
Primary muscle group
Hamstrings
Secondary muscle groups
Calves, Erector Spinae
Movement pattern
Supported Inversion Rest
Training goal
Recovery, Down-Regulation
Sport
General Athletic Development, Active Ageing
Overview
How to Perform
- Sit sideways against a wall, then swing the legs up it as you lie back.
- Let the arms rest away from the body.
- Close the eyes and breathe slowly through the nose.
- Stay for three to ten minutes, then roll to one side to come out.
Coaching Cues
- Scoot the hips as close to the wall as is comfortable.
- Let the legs be heavy — no holding.
- Slow exhales do the work.
Common Mistakes
Progressions & Regressions
No items found.
Progressions
Regressions
When to Use It
When to use
When not to use
Programming
3 to 10 minutes at the end of training or in the evening.
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