Wall Bent Leg Reverse Lying
The wall bent leg reverse lying exercise is a bodyweight movement performed lying on the back with bent legs resting against the wall. It targets the hamstrings and glutes while promoting lower body flexibility and core stability.
How to do it
- Lie on your back with your hips near the base of the wall and your legs bent, feet flat against the wall.
- Engage your core and press your lower back into the floor.
- Slowly slide your feet up the wall, straightening your legs as much as comfortable.
- Hold briefly, then return to the bent position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your lower back pressed into the floor.
- Move slowly and with control.
- Keep your feet parallel on the wall.
- Only straighten your legs as far as feels comfortable.
- Breathe deeply throughout the movement.
Breathing: Inhale as you prepare, and exhale slowly as you slide your feet up the wall.
Common mistakes
- Arching your lower back, which puts unnecessary strain on your spine.
- Locking your knees, which can cause joint discomfort.
- Moving too quickly, which prevents your muscles from fully relaxing into the stretch.
- Holding your breath, which keeps your nervous system from relaxing.
Muscles worked
Primary: hamstrings. Secondary: glutes, lower back.
Suggested sets & reps
Get fitter
3 sets × 45–60 seconds, rest 45 s
Lose weight
3 sets × 45–60 seconds, rest 30 s
Build muscle
3 sets × 30–45 seconds, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your back or knees, ease off or stop the movement.
- If you have a history of lower back sensitivity, keep your movements small and controlled.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this stretch?
You should feel a gentle, lengthening sensation in the back of your thighs (hamstrings) and possibly your glutes.
What if I can't straighten my legs fully?
That is perfectly fine. Only slide your feet up as far as you can while keeping your lower back flat on the floor.
How often can I do this?
This is a gentle movement and can be done daily, especially as part of a cool-down routine.