Legs-Up-The-Wall
Lying on your back with the legs resting up a wall - a passive recovery position that drains tired legs and calms the nervous system after hard training.
Also called: legs up wall, viparita karani, legs-up-the-wall pose
Illustrations: Exercise data by RepDB (repdb.co)
Setup
Sit sideways against a wall, then swing the legs up as you lie back so the hips are near the wall and the legs rest vertically against it.
How to do the Legs-Up-The-Wall
- Let the legs rest fully against the wall, arms relaxed at your sides.
- Breathe slowly and deeply, letting the lower back soften into the floor.
- Stay for the target time - a few minutes is plenty.
- Bend the knees and roll to one side to come out.
Coach's notes
A folded towel under the hips makes it more comfortable; if the hamstrings are tight, shift the hips a little further from the wall.
Legs-Up-The-Wall muscles worked
The Legs-Up-The-Wall works the legs and lower back.
Pairs well with
Cat-Cow
A gentle spinal flow that alternates between arching and rounding the back — a classic warm-up or release for the spine.
Child's Pose
A resting stretch that releases the lower back, hips, and shoulders.
Romanian Deadlift
A hip hinge lowering the weight from standing, keeping the legs nearly straight — the go-to hamstring and glute strength builder for runners.
Seated Forward Fold
Folding forward over straight legs from sitting - a long, gentle hamstring and lower-back stretch to finish a session.