Standing Hand Raise Front Glute Stretch
The standing hand raise front glute stretch combines the figure-4 glute stretch position with arms raised overhead. The raised arms shift the center of gravity and help maintain balance while deepening the glute and external hip rotator stretch.
How to do it
- Stand on one foot and cross the opposite ankle over your standing knee.
- Raise both arms straight overhead.
- Slowly bend the standing knee to lower your hips, increasing the stretch in the crossed leg's glute.
- Hold for 20–30 seconds.
- Return to standing and repeat on the other side.
Form cues
- Stand tall and find your balance before crossing your ankle over the knee.
- Reach both arms straight overhead to stabilize your center of gravity.
- Hinge at the hips and slowly bend your standing knee as if sitting back.
- Keep your chest lifted and breathe smoothly throughout the stretch.
Breathing: Inhale as you set up and reach overhead, then exhale slowly as you lower into the stretch to help your muscles relax.
Common mistakes
- Looking down at the floor, which can cause you to lose your balance and round your upper back.
- Rushing into the knee bend without establishing a stable single-leg stance first.
- Holding your breath, which creates unnecessary muscle tension and limits your flexibility.
Muscles worked
Primary: glutes. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
2–3 sets × 20–30 seconds per side, rest 45 s
Lose weight
2–3 sets × 20–30 seconds per side, rest 30 s
Build muscle
2–3 sets × 30 seconds per side, rest 45 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp pain in your knee or hip joint, ease off the stretch immediately.
- If you have acute lower body joint injuries, check with a healthcare professional before attempting single-leg stretches.
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 lose my balance during this stretch?
Try focusing your gaze on a single non-moving point on the floor a few feet ahead of you. You can also lightly touch a wall or sturdy chair for support until you feel steady.
Where should I feel this stretch?
You should feel a gentle, lengthening sensation deep in the glute and outer hip of the crossed leg.
How often can I practice this glute stretch?
You can safely perform this movement daily, especially after a workout or as part of a morning mobility routine.