Legs Up the Wall
Legs Up the Wall Stretch
Muscle Group Stretched: Hamstrings
Muscle Group Strengthened: n/a
Type of Stretch: Static Passive
Difficulty: All Levels
Suggested Prerequisites: none
If you’re someone who struggles with keeping your back flat when doing a forward fold, or just has tighter hips, this lying down variation can be a gentler hamstring stretch that’s easier to perform with “proper” form. Unlike in a standing forward fold where all the weight of your torso is pushing your hamstrings into the stretch, the wall supports the weight of your legs, taking away some of the discomfort.
How To
Step 1
Start lying on your back with knees bent and scoot your butt all the way up against the wall. The underside of your butt (your “sits bones”) should be pressed against the wall. Rest your legs against the wall with feet overhead, about hip-width apart.
Step 2
Straighten your legs as much as is comfortable (meaning keeping a bend in your knees is OK!) until you’re feeling a stretch in the back of your thighs (hamstrings). Be careful to keep the back of your hips bones pressed into the floor, don’t let your tailbone start to tuck up as you straighten your legs (which would mean your hip bones are moving along with your thighs, which will reduce the stretch).
Hold for 20-60 seconds.
Modifications
Need to make it easier?
Keep your knees pretty damn bent. Only straighten your legs as much as you need to to feel a gentle stretch
Want to make it harder?
Turn this into a more active drill by adding movement and turning it into wall heel slides.
Add blocks under your feet if you can comfortably straighten your knees all the way and the stretch still feels easy
Lift your torso by propping your upper body up on your elbows or your hands to start forward folding your torso towards your legs. But keep that back flat!
Related Content
Flexopedia: Supine Hamstring Stretch
Flexopedia: Wall Heel Slides
Blog Post: Why Are My Hamstrings Tight? (and How to Fix Them)
Blog Post: Can't Touch Your Toes? 8 Hamstring Stretches for Beginners
Blog Post: How to Tell if Hamstring “Tightness” is Nerve or Muscle Tension
