Bodyweight Single Bent Leg Side Raise Off Wall
Targets the glute medius for better hip stability and lateral strength.
Glutes & HipsBeginnerStrengthAbduction
At a glance
| Muscles worked | Primary: glute medius. Secondary: hips |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Abduction |
| Sets & reps | 3 sets × 12-15 each side |
| Estimated calories burned | ~4 kcal |
| Equipment | None needed |
How to do it
- Stand side-on to the wall with one hand for support.
- Keep the working leg bent and raise it out to the side.
- Squeeze the side glute at the top.
- Lower with control.
- Complete reps then switch sides.
Coaching tips
Benefits
Targets the glute medius for better hip stability and lateral strength.
Common mistakes
Avoid leaning away from the wall or swinging the leg.
Make it harder
Add a pause at the top or light ankle weight.
Make it easier
Reduce the height of the raise.
Breathing
Exhale as you raise, inhale as you lower.
Build a workout with this exercise
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Intermediate · 3 sets × 8-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.