Alternating Against-Wall Arm Leg Raise
Improve balance & core strength with the Alternating Against-Wall Arm Leg Raise! A simple, effective exercise you can do anywhere.
The Alternating Against-Wall Arm Leg Raise mainly works the hip abductors (outer thighs), glutes & hips, back and lower back, with help from the core and shoulders. No equipment needed: it uses just your bodyweight.
Alternating Against-Wall Arm Leg Raise Muscles Worked
Primary
Hip Abductor (gluteus medius); Glutes (gluteus maximus); Lats (latissimus dorsi); Spinal Erectors (erector spinae)
Secondary
Abdominals (rectus abdominis); Rear Shoulder (Delts) (posterior deltoid); Deep Core (transverse abdominis)
Alternating Against-Wall Arm Leg Raise Variations and Alternatives
How to do the Alternating Against-Wall Arm Leg Raise
Starting Position:
Find an empty wall space where you can lean against it comfortably.
Stand about two feet away from the wall, facing it.
Place your hands on the wall at shoulder height, keeping your arms straight.
Your feet should be shoulder-width apart, and your body should be aligned straight.
Movement:
While keeping your right hand on the wall, slowly lift your left leg behind you. Keep your leg straight as you raise it until it's parallel to the ground.
At the same time, raise your right arm straight up towards the ceiling. Your fingertips should reach towards the sky, maximizing the stretch.
Hold this position for a moment, focusing on maintaining balance and keeping your core engaged.
Slowly lower your left leg and right arm back to the starting position.
Repeat the movement on the opposite side, lifting your right leg and raising your left arm.
Continue alternating sides for a total of 10-15 repetitions on each side.
Tips:
Engage your core throughout the movement to help maintain balance.
Keep your movements slow and controlled to prevent injury.
If you find it difficult to balance, you can keep your foot closer to the wall or reduce the height of your leg lift.
Cool Down:
After completing your sets, take a moment to relax and stretch your arms and legs.
Alternating Against-Wall Arm Leg Raise FAQs
What muscles does the Alternating Against-Wall Arm Leg Raise work?
The Alternating Against-Wall Arm Leg Raise mainly works the hip abductors (outer thighs), glutes & hips, back and lower back, with help from the core and shoulders. The main muscles are the gluteus medius, gluteus maximus, latissimus dorsi and erector spinae.
What equipment do you need for the Alternating Against-Wall Arm Leg Raise?
None. The Alternating Against-Wall Arm Leg Raise is a bodyweight exercise, so you can do it anywhere.
What are some Alternating Against-Wall Arm Leg Raise variations and alternatives?
Similar exercises include the Against-Wall 90-Degree Heel-Tap, Alternating Against-Wall Knee Cross-Over Sit, Alternating Against-Wall Leg Sit Kick and Alternating Against-Wall Shoulder Flexion.
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