Wall Standing Glute Stretch Advanced
The wall standing glute stretch advanced is a deeper variation of the wall glute stretch, performed with a full wall sit descent in the figure-four position. The increased depth provides a more intense stretch through the glutes and hip external rotators for flexible individuals.
How to do it
- Stand with your back flat against the wall and your feet hip-width apart.
- Cross one ankle over the opposite knee in a figure-four position.
- Slide your back fully down the wall into a deep squat position, maximizing the glute stretch.
- Press the raised knee gently outward to intensify the stretch.
- Hold for 20-30 seconds at the deepest comfortable position, then switch sides.
Form cues
- Keep your back pressed firmly against the wall.
- Ensure your standing foot is stable.
- Lower your hips as far as comfortable.
- Gently press your bent knee away from your chest.
- Keep your neck neutral and relaxed.
Breathing: Inhale deeply as you prepare, and exhale slowly as you slide down the wall to deepen the stretch.
Common mistakes
- Arching the lower back, which can strain the spine.
- Rounding the shoulders, which limits the effectiveness of the stretch.
- Forcing the knee down, which may cause joint discomfort.
- Holding your breath, which prevents muscles from fully relaxing.
Muscles worked
Primary: glutes. Secondary: hip flexors, lower back, hamstrings.
Suggested sets & reps
Get fitter
3 sets x 30 seconds per side, rest 45s
Lose weight
2 sets x 30 seconds per side, rest 30s
Build muscle
2 sets x 30 seconds per side, rest 60s
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 lower back sensitivity, keep your range of motion smaller.
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 placed safely above the knee, not directly on it.
How often should I do this stretch?
You can perform this daily, especially after a workout or long periods of sitting.
Why is my back coming off the wall?
This often happens if you go too deep before your hips are ready. Stay at a higher level until you feel comfortable.