Wall Lying Leg Straight Lower Body Slide Up
The wall lying leg straight lower body slide up is a bodyweight flexibility and strength exercise performed lying on the back with straight legs against the wall. Sliding the legs upward and returning engages the hamstrings and glutes while the wall guides the range of motion.
How to do it
- Lie on your back with your hips close to the wall and your legs extended straight up against it.
- Place your arms flat on the floor at your sides for stability.
- Slowly slide both legs apart down the wall in a controlled motion, lowering them toward the floor.
- Hold the stretched position briefly, then slide the legs back up to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- keep your lower back pressed into the floor
- slide your heels slowly along the wall
- maintain straight legs throughout
- keep your shoulders relaxed
- move only within a pain-free range
Breathing: Inhale as you prepare, and exhale slowly as you slide your legs outward to encourage muscle relaxation.
Common mistakes
- arching the lower back: this shifts the load away from the hamstrings and can strain your spine
- moving too quickly: fast movements prevent the muscles from relaxing into the stretch
- bending the knees: this reduces the effectiveness of the hamstring stretch
- holding your breath: this prevents your muscles from fully releasing tension
Muscles worked
Primary: hamstrings. Secondary: glutes, calves, lower back.
Suggested sets & reps
Get fitter
3 sets × 60 seconds, rest 45 s
Lose weight
3 sets × 45–60 seconds, rest 30 s
Build muscle
3 sets × 10–12 controlled slides, rest 60 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp or shooting pain in your lower back or legs, stop immediately and ease off.
- If you have a history of hip or lower back injury, consult with a professional before starting this movement.
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 knees?
No. You should feel a gentle stretch in the back of your thighs. If you feel pulling behind the knee, bend your legs slightly or don't slide them as far apart.
How close should my hips be to the wall?
Start with your hips a few inches away. As you get more flexible, you can scoot closer, but never force your hips against the wall if it causes discomfort.
Can I do this every day?
Yes, this is a gentle mobility exercise that can be done daily to help improve flexibility and relieve tightness.