Standing Against-Wall Side-Glute Raise
Tone your glutes with this simple, effective exercise. Use a wall for balance and feel the burn! Perfect for all fitness levels.
The Standing Against-Wall Side-Glute Raise mainly works the hip abductors (outer thighs) and glutes & hips. No equipment needed: it uses just your bodyweight.
Standing Against-Wall Side-Glute Raise Muscles Worked
Primary
Hip Abductor (gluteus medius); Glutes (gluteus maximus)
Secondary
Hip Tensor (tensor fasciae latae); Long Thigh (sartorius)
Standing Against-Wall Side-Glute Raise Variations and Alternatives
How to do the Standing Against-Wall Side-Glute Raise
Standing Side Glute Raise Against Wall
Starting Position:
Stand parallel to a wall, about an arm's length away.
Place your right hand on the wall for support. Ensure your arm is straight.
Keep your left hand on your hip or extend it outward for balance.
Stand tall with your feet together and your body straight.
Movement:
Engage your core muscles to maintain stability.
Slowly lift your left leg out to the side, keeping it straight. Raise it as high as is comfortable without leaning towards the wall.
Hold the raised position for a moment, feeling the contraction in your left glute.
Gradually lower your left leg back to the starting position.
Repeat for the desired number of repetitions (about 10-15).
Switch to the other side, using your left hand for support on the wall and raising your right leg.
Tips:
Keep your torso upright and avoid leaning.
Move slowly and with control to avoid swinging your leg.
Focus on squeezing your glutes as you lift your leg.
Standing Against-Wall Side-Glute Raise FAQs
What muscles does the Standing Against-Wall Side-Glute Raise work?
The Standing Against-Wall Side-Glute Raise mainly works the hip abductors (outer thighs) and glutes & hips. The main muscles are the gluteus medius and gluteus maximus.
What equipment do you need for the Standing Against-Wall Side-Glute Raise?
None. The Standing Against-Wall Side-Glute Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Against-Wall Side-Glute Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Standing Against-Wall Side-Glute Raise variations and alternatives?
Similar exercises include the Bodyweight Standing Hip Extension, Against-Wall Clamshell Sit, Against-Wall Glute Bridge Abduction and Alternating Against-Wall Arm Leg Raise.
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