Wall Lying Leg and Hips Lift Up
The wall lying leg and hips lift up is a bodyweight core exercise performed on the back with legs resting against the wall. The movement involves lifting the hips off the floor using abdominal strength, with the wall providing foot support throughout the motion.
How to do it
- Lie on your back with your arms flat on the floor at your sides and your legs extended up the wall.
- Press your lower back gently into the floor and engage your core.
- Using your abdominal muscles, lift your hips off the floor and press your feet into the wall for stability.
- Hold the lifted position briefly, then slowly lower your hips back to the floor.
- Repeat for the desired number of repetitions.
Form cues
- Keep your back glued to the floor.
- Exhale as you lift your hips.
- Use your abs, not momentum.
- Press feet firmly into the wall.
- Move slowly and with control.
Breathing: Exhale deeply as you lift your hips off the floor, and inhale as you slowly return to the starting position.
Common mistakes
- Arching the back, which puts unnecessary strain on your spine.
- Using momentum, which reduces the work your abdominal muscles need to do.
- Lifting too high, which can cause neck or shoulder tension.
- Moving too fast, which prevents you from feeling the correct muscle engagement.
Muscles worked
Primary: abs. Secondary: hip flexors, glutes, lower back.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps, rest 60 s
Lose weight
3 sets × 15–20 reps, rest 45 s
Build muscle
3 sets × 10–12 reps, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your back or neck, ease off and choose a gentler option.
- If you have a history of spinal issues, check with a professional before starting this exercise.
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
Should I feel this in my lower back?
You should feel it in your abs. If you feel it in your lower back, focus on pressing your spine into the floor and reduce your range of motion.
How high should my hips go?
Only lift your hips as high as you can while keeping your core engaged and your neck relaxed. A small, controlled lift is more effective than a high, jerky one.
Can I do this every day?
Yes, it is a low-impact movement, but listen to your body and take rest days if you feel muscle soreness.