Opposite Arm And Leg Raise Against Wall

Muscles worked

Setup

1. Stand facing a wall at arm's length with your feet hip-width apart.
2. Place both hands flat on the wall at shoulder height.
3. Engage your core and maintain a neutral spine with a slight bend in your knees.

How to do it

1. Exhale as you simultaneously lift your right arm straight up toward the ceiling and extend your left leg straight back behind you.
2. Reach through your fingertips and heel, keeping your hips and shoulders perfectly square to the wall without rotating.
3. Inhale as you slowly lower both limbs back to the starting position under control.
4. Repeat the movement using the left arm and right leg, alternating sides for the duration of the set.

Form checklist

• Keep your belly button pulled toward your spine to prevent your lower back from arching.
• Ensure the standing knee remains 'soft' and does not lock out.
• Avoid shrugging the lifting shoulder; keep the shoulder blade pulled down away from your ear.
• Keep the toes of the lifted foot pointed toward the floor to maximize glute engagement.

Pro tips

• Focus on 'lengthening' your body rather than just lifting high; imagine a straight line of tension from your hand to your opposite heel.
• Squeeze the glute of the raised leg hard at the top of the movement to ensure the lift comes from the hip, not the lumbar spine.

Make it harder

• Increase the time under tension by holding the fully extended position for 5 seconds per rep.
• Perform the movement with only the fingertips of the supporting hand touching the wall to further challenge your balance.

Frequently asked

What muscles does the opposite arm and leg raise against wall work?

The opposite arm and leg raise against wall primarily targets the glutes, hamstrings, and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the opposite arm and leg raise against wall?

The opposite arm and leg raise against wall requires no equipment — just your body weight.

Is the opposite arm and leg raise against wall good for beginners?

Yes. The opposite arm and leg raise against wall is a beginner-friendly movement and a strong foundation to build on.

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