Y T W Hand Leg Raise
Y T W hand leg raise is a bodyweight exercise targeting the upper back and rear deltoids. Combining the Y, T, and W arm positions with opposite leg raises challenges posterior chain stability, scapular control, and overall back endurance.
How to do it
- Lie face down on the floor with your arms and legs extended.
- Simultaneously raise your arms into a Y shape and your opposite leg off the floor.
- Transition to a T shape by extending your arms straight out to the sides, then a W shape by bending your elbows.
- Lower back to the starting position and repeat the sequence.
- Continue for the desired number of repetitions.
Form cues
- Keep your gaze fixed slightly down to keep your neck neutral.
- Engage your glutes before lifting your leg.
- Move slowly through the Y, T, and W transitions.
- Squeeze your shoulder blades together at the top of each shape.
Breathing: Inhale as you prepare on the floor, and exhale steadily as you lift your arms and legs into position.
Common mistakes
- Rushing through the transitions causes momentum to take over, reducing work on your upper back.
- Arching the lower back too much can cause pinching; focus on lifting from your glutes and upper back.
- Lifting your head up strains the neck muscles instead of keeping the spine aligned.
Muscles worked
Primary: upper back. Secondary: delts, glutes, lower back, traps.
Suggested sets & reps
Get fitter
3 sets × 10 reps per side, rest 60 s
Lose weight
3 sets × 10–12 slow reps, rest 45 s
Build muscle
3–4 sets × 8–10 controlled reps, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp or pinching lower back pain, ease off and reduce your range of motion.
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
What should I do if I feel this in my lower back?
Lower the height of your leg raise and focus more on squeezing your glutes and upper back rather than forcing a high lift.
How many times a week can I practice Y T W hand leg raises?
You can safely include this exercise 2 to 3 times a week as part of your back or core routine.
Do I need any equipment for this exercise?
No equipment is needed. It is a pure bodyweight movement that relies on gravity and control.