Legs · Bodyweight
Alternate Leg Kick Sit Against Wall
How to do the alternate leg kick sit against wall, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit on the floor with your back against a wall, legs extended in front and hands resting at your sides for support. Kick one leg up a few inches while keeping it straight, lower it, then repeat with the other leg in an alternating rhythm. Keep your back against the wall and your core braced.
- 1Feel your quads and hip flexors lift each straight leg
- 2Keep your back flat against the wall and core tight
- 3Control the leg down rather than dropping it
Common mistakes
- Don't bend the working knee as you kick
- Avoid rounding your back off the wall
- Don't swing the legs with momentum
Muscles worked
The alternate leg kick sit against wall mainly works the quads and hip flexors, with the lower abs and upper abs assisting.
- QuadsPrimary
- Hip FlexorsPrimary
- Lower AbsSupport
- Upper AbsSupport
- Tibialis AnteriorMinor
Kovo programs the alternate leg kick sit against wall for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.