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.