Wall Standing Glute Stretch
The wall standing glute stretch is a bodyweight flexibility exercise performed in a partial wall sit with a figure-four leg position. The wall provides back support, allowing a controlled and progressive stretch of the glutes and external hip rotators.
How to do it
- Stand with your back against the wall and your feet shoulder-width apart.
- Cross one ankle over the opposite knee, forming a figure-four shape.
- Slowly bend the standing knee and slide your back down the wall until you feel a stretch in the raised glute.
- Place your hands on the raised knee for a gentle press to deepen the stretch if needed.
- Hold for 20-30 seconds, then switch sides.
Form cues
- Keep your back flat against the wall
- Keep your standing foot firmly planted
- Relax your shoulders away from your ears
- Focus on sitting back rather than down
- Breathe deeply into the stretch
Breathing: Inhale to prepare, and exhale slowly as you slide down the wall to deepen the stretch.
Common mistakes
- Arching your lower back, which reduces the stretch in your glutes
- Holding your breath, which creates unnecessary muscle tension
- Pushing on the knee too hard, which can strain the joint
- Rounding your shoulders, which prevents proper spinal alignment
Muscles worked
Primary: glutes. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
2 sets × 30-45 seconds per side, rest 30s
Lose weight
2 sets × 30-45 seconds per side, rest 30s
Build muscle
2 sets × 30-45 seconds per side, rest 30s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your knee or hip, stop immediately and ease off.
- If you have a history of hip or lower back injuries, consult a professional before starting new 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 if I feel this in my knee instead of my glute?
Ease off the depth of your squat. Ensure your ankle is resting on the lower thigh rather than directly on the knee joint.
How often should I do this stretch?
You can perform this daily, especially after a workout or long periods of sitting, to help maintain hip mobility.
Do I need to hold the wall for balance?
The wall is there to support your back, but if you feel unstable, you can place your hands on a sturdy chair or another wall for extra balance.