Legs Up The Wall
BWBodyweightStretch
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Legs Up The Wall is a restorative bodyweight stretch where you lie on your back with your legs extended vertically against a wall, forming an L-shape with your body. Its primary purpose is to promote relaxation, improve circulation, and relieve tension after intense lower body workouts. It targets the glutes, posterior thighs (hamstrings), and lower back, benefiting athletes, desk workers, or anyone seeking recovery and flexibility gains with no equipment needed.
How to Perform Legs Up The Wall
- 1Find a clear wall space and lie on your back on the floor with your buttocks about 6-12 inches away from the wall.
- 2Bend your knees and extend your legs up the wall, pressing your heels toward the ceiling so your legs form a 90-degree angle with your torso.
- 3Adjust your position by scooting your hips closer to the wall until your legs and lower back feel fully supported.
- 4Relax your arms by your sides with palms up, or rest them on your belly for gentle support.
- 5Close your eyes and take slow, deep breaths—in hale through your nose for 4 counts, filling your belly, then exhale through your mouth for 6 counts.
- 6Hold the position for 5-10 minutes or as comfortable, continuing deep breathing to enhance relaxation in glutes, hamstrings, and back.
- 7Key form tips: Keep your knees straight but not locked; avoid straining your neck by keeping your head neutral on the floor. Common mistakes: Letting hips lift off the floor (scoot closer to wall) or holding breath (focus on rhythmic breathing). Exit slowly by bending knees and rolling to one side.
