Sicilian Leg Wrestling | Friends

Quick Intro

Sicilian Leg Wrestling, also known as Indian leg wrestling, is a playground contest done lying on your back. Two partners lie side by side, facing opposite ways, hips level with each other. Together they count to three, raising their inside legs straight up on “one” and “two”. On “three”, the legs hook together at the knee. Each partner then pulls to roll the other’s hips up and over. The first to tip the other’s hip off the floor wins the round.

It is quick and it rewards timing more than strength. The closest gym exercise is the Leg Raise, which uses the same lifting of a straight leg from the floor. This guide teaches the whole contest for both partners.

What You’ll Need

A soft surface, such as a mat, carpet or grass. Each partner can be rolled.
Enough space to lie side by side with room to roll on either side.

What It Works

The contest uses the muscles that lift the leg and then pull it down and back.

Hip flexors (iliopsoas), deep muscles at the front of the hip that raise the straight leg on the count.
Glutes (gluteus maximus) and hamstrings (biceps femoris), which pull the hooked leg down and back toward the floor.
Inner thigh muscles (adductors), which help draw the hooked leg across.
Front stomach muscles (rectus abdominis) and the side muscles of the trunk (obliques), which pin your hips and upper body to the floor while your leg pulls.

The Technique

Setting up

Lie on your back on the mat.
Your partner lies beside you, facing the other way, so their head is by your feet. Line up the hips with each other.
Lie close, with your sides nearly touching.
Link inside arms at the elbow, lying flat along the floor. This keeps you level and in place.
Keep your outside arm flat on the floor, out to the side a little, for balance.

The count

Both partners count out loud together.

On “one”, raise the inside leg straight up toward the ceiling, then lower it.
On “two”, raise it again, then lower it.
On “three”, raise it and, as the legs meet at the top, hook your knee behind your partner’s knee.

The first two counts are practice for the timing. Both partners raise the leg at the same moment each time.

The pull

As soon as the legs hook, pull your leg down and back toward the floor, driving with the back of the hip. Your partner is doing the same, so the stronger and quicker pull rolls the other person’s hip up and over toward you.

Keep your shoulders, back and other leg flat. The more of your body stays on the floor, the harder you are to roll. Brace the stomach and push the outside hand into the floor.

Breathing

A short breath hold through the pull is normal, since the pull is over in a second or two. Breathe out once it ends.

How to Play

Lie side by side, hips level, inside arms linked.
Count together: “one, two, three”.
Hook on “three” and pull.
The round ends when one partner’s hip lifts off the floor and they roll toward the other.
Reset and swap sides, so you use the other leg in the next round. Best of three wins the match.

What Counts

A win is rolling your partner so their hip comes clearly off the floor.
A restart happens if the legs miss the hook on “three”, or if both partners roll at the same time.
Fouls that lose the round:
- pulling before “three”;
- grabbing your partner’s leg with the hands;
- kicking or swinging the leg at your partner.

Making It Fair

Leg length and hip strength both help, so a larger partner usually has an edge. The standard handicap is for the stronger partner to use their weaker leg in every round. Swapping sides each round also keeps things even, since most people are stronger on one side.

Timing decides a surprising number of rounds. A partner who hooks cleanly and pulls at once often beats a stronger partner who hesitates. Training With a Friend has more on keeping contests even.

Staying Safe

Soft surface only.
Pull, do not jerk. A controlled pull is enough. A violent jerk strains the hip and knee.
Stop at once for any sharp pain in the hip, knee or groin.
Hook at the knee, not at the ankle, where the leverage twists the joint.
Warm up the hips first with some leg swings and leg raises.

Common Mistakes

Lifting the head and shoulders. It makes you easy to roll. Keep them on the floor.
A bent leg on the count. Raise the leg straight so the hook lands at the knee.
Late hook. Hook as the legs meet on “three”.
Pulling with the leg alone. Brace the stomach and press the outside hand into the floor.

Fitting It Into a Session

Use it as a warm-up game or a quick contest between harder sets. Three to five rounds, swapping legs each time, takes only a few minutes. It suits a core or hip session well.

Arm Wrestling is the same idea with the arms, at a table.
Partner Leg Push War is a seated leg contest that pushes where this one pulls.
Leg Raise trains the leg lift alone.

FAQ

Why is it called Sicilian or Indian leg wrestling?

The names are traditional and vary by country. The game is the same under either name.

Which leg do I use?

The inside leg, the one next to your partner. Swap sides each round so both legs get a turn.

Is it safe for the hips?

Played on a soft surface with a controlled pull, yes for most people. Skip it with a current hip, groin or knee injury.

Related to Leg Raise, Arm Wrestling and Training With a Friend.