Wall One Leg Sit Glute Stretch Hand Raise
The wall one leg sit glute stretch hand raise is a bodyweight flexibility exercise combining a wall sit with a figure-four glute stretch. The arms are raised forward for balance while the wall provides back support, allowing a deep and controlled stretch of the glute muscles.
How to do it
- Stand with your back against the wall and slide down until your supporting leg is at a 90-degree angle.
- Cross the opposite ankle over the supporting knee to form a figure-four shape.
- Raise both arms straight out in front of you at shoulder height for balance.
- Hold the wall sit position and feel the stretch in the raised leg's glute.
- Hold for 20-30 seconds, then switch legs and repeat.
Form cues
- Keep your back flat against the wall
- Keep your chest tall and open
- Keep your arms level with your shoulders
- Breathe deeply into your hip
- Ensure your standing foot is planted firmly
Breathing: Focus on slow, deep belly breaths to help your muscles relax into the stretch.
Common mistakes
- Rounding your back, which reduces the effectiveness of the stretch
- Leaning too far forward, which can put unnecessary pressure on your knee
- Holding your breath, which prevents your muscles from fully relaxing
- Lifting your heel off the floor, which makes the position unstable
Muscles worked
Primary: glutes. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets × 40 seconds per leg, rest 45 s
Lose weight
3 sets × 30 seconds per leg, rest 30 s
Build muscle
2 sets × 45 seconds per leg, rest 60 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp pain in your knee or hip, ease off immediately.
- If you have a history of hip or knee injury, check with a professional before starting.
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
Where should I feel this stretch?
You should feel a deep, gentle pull in the glute and outer hip area of your crossed leg.
What if my knee hurts?
Ease off the depth of your sit or reduce the angle of the figure-four leg; if sharp pain persists, stop immediately.
Can I do this every day?
Yes, this is a gentle mobility exercise that can be performed daily to help with hip tightness.