Wall Supported Back Leg Lift

Muscles worked

Setup

1. Stand facing a wall with your feet hip-width apart and palms flat against the wall at shoulder height.
2. Shift your weight onto your standing leg, keeping a slight bend in that knee for stability.
3. Engage your core and maintain a tall, upright posture with a neutral spine.

How to do it

1. Exhale as you lift your working leg straight back behind you, leading with your heel.
2. Squeeze your glutes at the top of the movement, ensuring your torso remains stationary.
3. Inhale as you slowly lower your leg back to the starting position with a controlled 2-second tempo.
4. Perform the desired number of repetitions on one side before switching to the other.

Form checklist

• Keep your hips square to the wall and avoid rotating your pelvis outward.
• Do not arch your lower back to gain extra height; move only from the hip joint.
• Keep your neck neutral by looking straight ahead at the wall.
• Maintain a slight bend in the standing leg to prevent joint strain.

Pro tips

• Focus on pushing your heel toward the back wall rather than just lifting your foot upward to maximize glute engagement.
• Hold the peak contraction for 1-2 seconds at the top of each rep to increase muscle fiber recruitment.

Make it harder

• Place a mini-resistance band around your ankles to add external tension to the movement.
• Slow down the lowering phase to a 4-second eccentric count to increase time under tension.

Frequently asked

What muscles does the wall supported back leg lift work?

The wall supported back leg lift primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the wall supported back leg lift?

The wall supported back leg lift requires no equipment — just your body weight.

Is the wall supported back leg lift good for beginners?

Yes. The wall supported back leg lift is a beginner-friendly movement and a strong foundation to build on.

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