Wall Dog Kick Hold Leg Raise
The wall dog kick hold leg raise is a bodyweight exercise using a wall for balance support. It targets the glutes through a controlled rear leg raise, while the hamstrings, lower back, and shoulders assist in stabilization throughout the movement.
How to do it
- Stand facing the wall and place both hands flat against it at shoulder height.
- Shift your weight onto one leg and lift the opposite leg behind you in a straight line with your torso.
- Hold the raised leg position briefly, squeezing the glute at the top.
- Slowly lower the leg back to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Form cues
- Keep your standing knee slightly soft
- Maintain a neutral, flat spine
- Squeeze your glute at the peak of the lift
- Keep your hips square to the wall
- Move with control, not momentum
Breathing: Exhale as you lift your leg, and inhale as you return to the starting position.
Common mistakes
- Arching your lower back: this shifts tension away from the glutes and onto the spine.
- Bending the arms: keep them stable to maintain balance and posture.
- Using momentum: swinging the leg reduces muscle engagement and control.
- Rotating the hips: keep your pelvis level to target the glute effectively.
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back, shoulders.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps per side, rest 60 s
Lose weight
3 sets × 15–20 reps per side, rest 45 s
Build muscle
3 sets × 10–12 reps per side, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your lower back, stop and reduce the range of motion.
- If you have wrist discomfort, ensure your hands are placed comfortably and avoid locking your elbows.
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
Why do I feel this in my lower back?
You are likely arching your back to lift the leg higher. Focus on keeping your core braced and moving only from the hip joint.
How high should I lift my leg?
Only lift until you feel your glute engage. A smaller, controlled lift is more effective than a high one that compromises your form.
Can I do this without a wall?
Yes, but using a wall provides stability that helps beginners focus on the glute engagement rather than fighting for balance.