How to Put Your Legs over Your Head

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Putting your legs above or even over your head can help with increasing your flexibility, a key aspect in mastering yoga, gymnastics and other sports.

Method 1
Method 1 of 2:

Gradual Leg Raising (One Leg Above Head at a Time)

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  1. Some people may never be able to manage this due to a lack of flexibility, so a focus should begin with becoming more flexible . Also check with your doctor as to the suitability of trying to raise your legs above your head, especially if you have a heart condition, leg problems, blood pressure issues, etc.
  2. A brisk walk around the house or some jumping jacks can be useful. Or, do a short dance, run on the spot or jump rope. [1]
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  3. This might be a shelf, a chair/couch back, a window ledge, etc. Check that you can put your leg onto that with ease. This is not meant to be a hard height, it must be something that you can reach with ease for now. Place your foot onto the item and stretch the leg while doing so. Keep stretching while holding your leg on this height, keeping the stretch longer each time. Do this for each leg a few times a day for at least a week. This will improve your flexibility and increase your legs' strength.
  4. When it doesn't hurt at all to this anymore, aim a little higher next. Find a slightly higher shelf or ledge and practice the same routine until it too becomes comfortable and easy. Then raise the level again until your legs are stretching really high with relative ease.
    • Take care not to strain your legs.
    • For now, keep resting them on a stable object of some kind. Even the wall is fine if you can't find anything higher to rest on.
  6. This is going to be harder as there is no longer a support, just your legs in the air. Work on lifting up one leg at a time, working on your balance when holding that leg in the air.
  7. In time, it will become easier until you can do this without feeling as if you'll lose your balance or that it's too hard. Just be sure to give yourself a lot of time to achieve this, as it won't happen overnight for most people. It may take up to a year to be able to perfect this, so practice and patience are much needed to achieve success.
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Method 2
Method 2 of 2:

Both Legs Over Your Head

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  1. 1
    Work on your flexibility. This exercise should only be tried when you are flexible. You may need to follow a regime of improving your flexibility first, otherwise you will find this exercise next to impossible.
  3. You can do this by jogging, doing jumping jacks or running on the spot for at least 10 minutes. [2]
  5. Extend your right leg straight out in front of you. Gently stretch for 10 seconds. Switch over to do the same with your left leg. [3]
  6. Stretch for 10 seconds.
  7. At this point, you may find that it isn't happening as well as you'd like. That's fine––take all the time you need and keep working on this step until you get it.
  8. Put both hands in the middle of your legs, and lean down. Stretch for 15 seconds.
  9. Your legs should form a butterfly shape. [4]
  10. Do this gently.
  11. Lean to the right for 20 seconds, then lean to the left for 20 seconds.
  12. Have them above your head and keep them up for 30 seconds. You can choose to stop here if wished, as your legs are now over your head. Or, you can go one further with the next step.
  13. When you have achieved this, then try to bring back your left leg as well. At this point, realize that this is exceptionally hard to do, so do not push it. It can take a very long time to do this successfully, perhaps even a year or two before it works for you.
    • The second foot is harder to do than the first, because you have to get it beyond the first. Whichever leg is less flexible, do first.
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Warm Ups and Stretches to Help Put Your Legs Over Your Head

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  • Question
    Is putting my legs over my head safe? Won't it cause injury?
    Jesse Pichardo
    Personal Trainer
    Jesse Pichardo is a Personal Trainer and Nutrition expert based in Fresno, California. He is a Certified Personal Trainer with the National Academy of Sports Medicine. He is also a Certified Nutrition Coach through Precision Nutrition’s Level 2 Master Health Coaching Certification. He is also a Personal Trainer on staff at Fresno Athletic Training Center, a stat-of-the-art training center for personal training, bootcamps, sports-specific coaching, and athletic event training. Jesse helps clients with motivation and accountability, providing a structured and personalized fitness program for each person. No matter where a customer is in their fitness journey, Jesse prioritizes moving them up to the next level and helping them achieve their goals.
    Jesse Pichardo
    Personal Trainer
    Expert Answer
    It can cause injury if your body isn’t prepared for it. This move requires a lot of flexibility in your hips, hamstrings, and lower back. If you push too hard or skip proper warm-ups, you risk straining muscles, overstretching ligaments, or even injuring your spine. You can prevent injury by warming up your body with light and dynamic stretches or yoga poses that target flexibility. Focus on gradual stretches and don’t force your leg into this position. Work on improving your flexibility first with consistent stretching, and always listen to your body. If you feel pain, stop immediately. You should also consider working with a professional or a trainer if you're new to this so that they can guide you safely.
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  • Question
    How do you get your leg all the way up to your head?
    Community Answer
    To do this trick, you must first acquire flexibility and agility. After you start to get more flexible, you can start kicking your leg up in the air. Make sure both of your legs are straight, the standing one and the one in the air. Point your foot and kick as high as you can. Make sure to not exceed your comfort zone, and be sure not to injure yourself. This skill takes some time, so don't worry if you don't get it right away. You can also take progress pictures to monitor your progress. Take your time learning, and be proud of yourself for where you have come. Also, a very good tip is to practise once on your good side, and twice on your bad side, to attempt to even them out.
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  • Question
    How do I become flexible if I've tried all the things you said to try? I'm 10, am I too old?
    Community Answer
    You're not too old, you just have to be patient. It takes time to become flexible. Keep practicing regularly and you'll get there. Also, try stretching right after a hot shower or bath, when your muscles are warm, they're easier to stretch.
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      The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
      • I wouldn't recommend the butterfly technique as it is a ballistic stretch that can cause injuries. You can use that stretch, just don't push on your legs or you could injure yourself.
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      Warnings

      • If you don’t get it the first two times, stop and rest. Come back and try again the next day.
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      • If you need to rest or stop at any point, then do so. None of these exercises can be achieved quickly and take plenty of practice and time. If it hurts badly, then stop immediately. Only small burn pain should be felt, nothing sharp or deeply painful.
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      • Don't let someone force it for you either or it can cause injury.
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      Expert Interview

      Thanks for reading our article! If you’d like to learn more about physical fitness, check out our in-depth interview with Jesse Pichardo .

      References

      1. ↑ http://web.mit.edu/tkd/stretch/stretching_5.html
      2. ↑ http://web.mit.edu/tkd/stretch/stretching_5.html
      3. ↑ https://www.arthritis.org/living-with-arthritis/exercise/videos/stretches/seated-hamstring-stretch.php
      4. ↑ https://www.self.com/gallery/essential-stretches-slideshow

      About This Article

      Article Summary X

      Putting your legs over your head is an impressive talent, and with practice, you’ll be able to do it yourself. Warm up before each session by doing some jumping jacks or taking a short jog to prevent injury. If you're not very flexible, start by stretching a few times a day for at least a week to loosen yourself up. You can stretch your leg by placing it on a high object, like a couch arm, window ledge, or shelf. When your legs don't hurt anymore, move to increasingly higher objects to get a better stretch. Eventually you'll be able to stretch your legs behind your head from a sitting position. Reach your legs behind your neck one at a time and start with the leg that's less flexible. Always take it slowly and stop stretching if you’re in too much pain or discomfort. For more advanced stretches to improve your flexibility, read on!

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