Wall Sit Glute Stretch Hand Raise Hold
The wall sit glute stretch hand raise hold is a bodyweight exercise combining a wall sit with a figure-four glute stretch, performed while holding the arms raised for balance and posture. It simultaneously challenges quad endurance and provides a deep glute stretch.
How to do it
- Stand with your back against the wall and slide down until your knees are at 90 degrees.
- Cross one ankle over the opposite knee into a figure-four position.
- Raise both arms straight out in front of you at shoulder height.
- Hold the wall sit with the figure-four glute stretch for the desired duration.
- Return to standing and switch legs to repeat on the other side.
Form cues
- Keep your back flat against the wall
- Press your standing heel into the floor
- Keep your chest upright and open
- Relax your shoulders away from your ears
- Keep your breathing steady and deep
Breathing: Inhale deeply as you settle into position and exhale slowly to help your muscles relax into the stretch.
Common mistakes
- Leaning forward: reduces the intensity of the stretch and puts extra strain on your lower back
- Holding your breath: limits oxygen flow and makes it harder to maintain the hold
- Letting the knee cave inward: reduces stability and can cause discomfort in the knee joint
- Slouching: prevents you from engaging your core and maintaining proper posture
Muscles worked
Primary: glutes. Secondary: quads, hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets × 45 seconds per side, rest 30s
Lose weight
3 sets × 30–45 seconds per side, rest 30s
Build muscle
3 sets × 45–60 seconds per side, rest 45s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your knee or hip, ease off immediately and choose a gentler stretching option.
- If you have a history of lower back discomfort, keep your spine neutral and ensure your back stays in full contact with the wall.
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?
You should feel a deep stretch in the hip and glute of the crossed leg, along with engagement in the quadriceps of the standing leg.
What if I lose my balance?
Ensure your back remains firmly against the wall for support. If you still struggle, try a simpler version without the arm raise first.
How often should I do this?
You can include this in your routine 3-4 times per week as part of your mobility or cool-down work.