Skip to main content
Also known as: Standing lateral leg lifts with shoulder flexion and scapular elevation.

​
Technique

  1. Begin by standing with one arm locked out against a wall or stable pillar.
  2. Elevate the opposite arm and push as hard as possible towards the ceiling.
  3. Lift the opposite leg of the arm against the wall as high as possible out to the side. Squeeze the outside hip as hard as possible to lift this leg, while keeping the ribs in and shoulder elevated. Resist moving anywhere else in the body.
  4. Repeat for 10 controlled repetitions, followed by a 10-second static lift with the leg as high as possible.
Logging: Work each side for the time indicated.

​
Muscles

Strength

Primary

  • Glutes

Secondary

  • Pelvis
  • Neck
  • Back
  • Shoulders
  • Serratus anterior
  • Gluteus medius
  • Gluteus minimus
  • Upper trapezius
  • Levator scapulae
  • Lower trapezius
  • Serratus anterior
  • Posterior deltoid

​
Equipment

Free Wall
Free Wall

​
Appears in

Calisthenics skills
Joint movements
Hipabduction
trains stretches
e16d

L-handstand leg lift

Intermediate
e108

Wall T-handstand

Intermediate
e106

Wall tuck handstand slide

Intermediate
e0qu

Wall straddle handstand shoulder taps

Intermediate
e0d0

Wall handstand heel pulls

Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.