Standing Against-Wall Back & Glute Lift

Standing Glute Back Lift Against Wall

1. Starting Position:

   • Stand facing a wall about an arm's length away from it.

   • Use the wall for support by placing your palms flat against it at shoulder height.

2. Body Positioning:

   • Keep your feet shoulder-width apart.

   • Engage your core to maintain stability.

   • Your body should be straight from head to heels.

3. Movement:

   • Slowly lift one leg straight back behind you while keeping it straight.

   • Aim to lift your leg to about hip height without bending your knee.

   • Squeeze your glutes at the top of the movement.

4. Hold:

   • Pause for a moment at the top of the lift to maximize the engagement of your glute muscles.

5. Return:

   • Slowly lower your leg back to the starting position, maintaining control throughout the movement.

6. Repetitions:

   • Perform 10-15 repetitions on one leg, then switch to the other leg.

7. Breathing:

   • Inhale as you prepare for the lift, and exhale as you lift your leg up.

Tips:

• Keep your back straight and avoid leaning forward while lifting your leg.

• If you feel discomfort in your lower back, reassess your form or reduce the height of your lift.

• You can place a towel under your hands on the wall for extra comfort if needed.