Opposite Arm and Leg Raise Against Wall - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Opposite Arm and Leg Raise Against Wall

Step by step instructions, muscle activation and variants for the Opposite Arm and Leg Raise Against Wall.

EasyGlutesCore

About this exercise

A balance and coordination drill performed standing close to a wall for support, alternately extending one arm and the opposite leg behind the body. It trains glute activation, anti-rotation core stability, and full-body coordination in a controlled, upright position.

How to Perform

  • Stand facing a wall with feet hip-width apart and place both hands lightly on the wall at shoulder height
  • Shift your weight onto your left foot and slightly bend that knee
  • Simultaneously raise your right arm forward and your left leg backward, keeping both limbs in line with your torso
  • Hold the extended position briefly, squeezing your glute
  • Return the arm and leg to the start and repeat on the opposite side
  • Alternate sides for the prescribed number of reps, keeping your torso stable throughout

Muscle Activation

Primary
GlutesCore
Secondary
HamstringsFront shouldersLower back

Common Mistakes

Common mistakes content is coming soon.

About the Opposite Arm and Leg Raise Against Wall

The Opposite Arm and Leg Raise Against Wall is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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