Legs · Bodyweight
Opposite Arm and Leg Raise Against Wall
How to do the opposite arm and leg raise 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
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Get on your hands and knees facing a wall with the soles of your feet pressed against it. Brace your core and extend one arm forward while pressing the opposite leg straight back into the wall, then return and switch sides.
- 1Glutes and lower back driving the leg straight back into the wall
- 2Core bracing to keep your hips square and still
- 3A long line from your reaching hand to your extended heel
Common mistakes
- Letting your hips rotate open as you extend
- Arching your lower back to reach higher
- Rushing the switch instead of pausing in extension
Muscles worked
The opposite arm and leg raise against wall mainly works the glutes and lower back, with the lower abs, upper abs, obliques, and hamstrings assisting.
- GlutesPrimary
- Lower BackPrimary
- Lower AbsSupport
- Upper AbsSupport
- ObliquesSupport
- HamstringsSupport
- LatsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- Front DeltsMinor
- Rear DeltsMinor
Kovo programs the opposite arm and leg raise 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.
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Last reviewed June 2026.