How to Put Your Legs over Your Head

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)

Download Article

Some people may never be able to manage this due to a lack of flexibility, so a focus should begin with becoming more flexible.^{[1]XResearch source} 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.
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.^{[2]XResearch source}
Advertisement
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
Switch it up. 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.
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.
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.

Method 2

Method 2 of 2:

Both Legs Over Your Head

Download Article

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.
You can do this by jogging, doing jumping jacks or running on the spot for at least 10 minutes.^{[3]XResearch source}
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.^{[4]XTrustworthy SourceArthritis FoundationMain organization devoted to arthritis support and educationGo to source}
Stretch for 10 seconds.
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.
Put both hands in the middle of your legs, and lean down. Stretch for 15 seconds.
Your legs should form a butterfly shape.^{[5]XResearch source}
Do this gently.
Lean to the right for 20 seconds, then lean to the left for 20 seconds.
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
Try to bring your right leg back and over your head. 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.

Warm Ups and Stretches to Help Put Your Legs Over Your Head

Warm Ups for Lifting Legs Over Your Head

Stretches to Lift Legs Over Your Head

Community Q&A

Search

Add New Question

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.
Thanks! We're glad this was helpful.
Thank you for your feedback.
If How.com.vn has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission.Support How.com.vn
Yes No
Not Helpful 3 Helpful 16
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.
Thanks! We're glad this was helpful.
Thank you for your feedback.
If How.com.vn has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission.Support How.com.vn
Yes No
Not Helpful 5 Helpful 18
Question
How long will it take me to be able to lift my leg up to my head?
Community Answer
It depends on your flexibility at the start. If you do regular hip opening and hamstring stretches you should be able to do it within a few months or so, but it does depend on how flexible you are at the start. In personal experience it took me about a month of determined stretching. However, remember not to overstretch if it is painful.
Thanks! We're glad this was helpful.
Thank you for your feedback.
If How.com.vn has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission.Support How.com.vn
Yes No
Not Helpful 6 Helpful 15

See more answers

Ask a Question

200 characters left

Include your email address to get a message when this question is answered.

Submit

Tips

Always stretch in the morning, to increase flexibility.
Thanks
Helpful2 Not Helpful0
Be sure to stretch everyday so you won't lose the flexibility you have gained!
Thanks
Helpful2 Not Helpful0
If you know someone who does gymnastics, ask them for pointers.
Thanks
Helpful1 Not Helpful1

Show More Tips

Submit a Tip

All tip submissions are carefully reviewed before being published

Submit

Thanks for submitting a tip for review!

Warnings

If you don’t get it the first two times, stop and rest. Come back and try again the next day.
Thanks
Helpful19 Not Helpful5
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.
Thanks
Helpful16 Not Helpful4
Don't let someone force it for you either or it can cause injury.
Thanks
Helpful16 Not Helpful4