Wall Single Leg Glute Twist
The wall single leg glute twist is a bodyweight exercise targeting the glutes through a rotational knee movement with wall support. The twisting motion engages the hip external rotators and obliques in addition to the primary glute muscles.
How to do it
- Stand facing the wall and place both hands flat against it at shoulder height.
- Shift your weight to one leg and lift the opposite knee to hip height.
- Rotate the raised knee outward to the side in a controlled twisting motion, engaging the glute.
- Return the knee to the forward position, then lower the leg back to the floor.
- Repeat for the desired number of repetitions, then switch sides.
Form cues
- Keep your standing knee soft
- Pull your belly button toward your spine
- Maintain a tall, upright posture
- Move in a slow, controlled arc
- Imagine pushing the wall away
Breathing: Inhale as you lift your knee and exhale as you rotate outward, maintaining a steady rhythm.
Common mistakes
- Leaning too far forward, which puts unnecessary strain on your lower back
- Swinging the leg using momentum, which reduces muscle engagement
- Rotating the pelvis instead of just the hip, which compromises stability
- Holding your breath, which prevents proper core activation
Muscles worked
Primary: glutes. Secondary: hip flexors, obliques, lower back.
Suggested sets & reps
Get fitter
3 sets x 12-15 reps per side, rest 45s
Lose weight
3 sets x 15-20 reps per side, rest 30s
Build muscle
3-4 sets x 10-12 reps per side, rest 60s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your hip or lower back, ease off and choose a gentler movement.
- If you have a history of hip joint issues, check with a professional before starting new exercises.
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 exercise?
You should feel a gentle contraction in your working hip and glute, and light engagement in your core.
Can I do this if I have tight hips?
Yes, just move within your comfortable range of motion. Do not force the rotation if you feel pinching.
How often should I perform this?
It is safe to do 3-4 times per week as part of your regular movement routine.