Wall Reverse Leg Touch on Wall
The wall reverse leg touch on wall is a bodyweight balance and hamstring exercise that involves reaching back with one heel to touch the wall. The movement stretches the hamstrings and glutes of the reaching leg while engaging the stabilizing muscles of the standing leg.
How to do it
- Stand facing away from the wall with your feet a few inches from the base.
- Shift your weight to one leg and bend the opposite knee, reaching back to touch the wall behind you with your heel.
- Maintain an upright torso and keep the standing leg slightly bent.
- Hold the touch briefly, then lower the foot back to the floor.
- Repeat for the desired number of repetitions, then switch legs.
Form cues
- Keep your chest upright
- Maintain a soft bend in your standing knee
- Focus on a steady point on the wall
- Move slowly and with control
- Keep your hips square to the wall
Breathing: Inhale as you reach back to touch the wall, and exhale as you return your foot to the floor.
Common mistakes
- Rounding the lower back, which can cause unnecessary strain
- Locking the standing knee, which reduces stability and joint safety
- Moving too quickly, which prevents you from finding true balance
- Leaning too far forward, which shifts the focus away from your hamstrings
Muscles worked
Primary: hamstrings. Secondary: glutes, calves, lower back.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps per leg, rest 45 s
Lose weight
3 sets × 15–20 reps per leg, rest 30 s
Build muscle
3 sets × 10–12 reps per leg, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp or stabbing pain in your lower back or hips, stop the movement immediately.
- If you have a history of balance issues or dizziness, ensure you have a sturdy surface nearby for support.
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 exercise?
You should feel a gentle stretch in the hamstring of the reaching leg and muscle engagement in the hip and thigh of the standing leg.
What if I can't reach the wall?
Move slightly closer to the wall until you can touch it comfortably without compromising your posture.
Can I do this if I have poor balance?
Yes, keep your hands lightly on the wall in front of you for extra support until you feel more stable.