Glute Leg Lift Stretch
The glute leg lift stretch is a bodyweight exercise performed on all fours that combines a posterior leg extension with a lift to target the glutes. The movement stretches the hip flexor of the grounded leg while activating the glute of the working leg.
How to do it
- Start on all fours with your hands under your shoulders and knees under your hips.
- Extend one leg straight behind you, keeping it in line with your torso.
- Lift the extended leg upward, squeezing the glute at the top.
- Hold briefly, then lower the leg back to hip level.
- Repeat for the desired reps before switching legs.
Form cues
- Keep your hands directly under your shoulders.
- Engage your core to keep your lower back stable.
- Squeeze your glute firmly at the top of the lift.
- Keep your working leg straight without locking the knee.
- Lower the leg with control back to hip level.
Breathing: Inhale as you lower your leg, and exhale smoothly as you lift and squeeze.
Common mistakes
- Arching the lower back to lift higher, which places unnecessary strain on the spine instead of working the glutes.
- Rushing through the movement using momentum rather than muscle control, which reduces the effectiveness of the exercise.
- Letting the hips twist open to the side, which shifts the focus away from the targeted glute muscles.
Muscles worked
Primary: glutes. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps per leg, rest 60 s
Lose weight
3 sets x 12-15 reps per leg, rest 45 s
Build muscle
3 sets x 8-12 reps per leg, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp lower back discomfort, ease off and reduce your range of motion.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if I feel this in my lower back?
Check that your core is gently braced and avoid lifting your leg higher than your hip level. Arching the spine shifts the work away from your glutes.
How often can I do the glute leg lift stretch?
You can safely perform this movement 2 to 3 times a week as part of your home workout or stretching routine.
Do I need any equipment for this exercise?
No equipment is needed. It is a pure bodyweight movement that you can do on any comfortable floor surface.