Wall Glute Press
A standing glute kickback braced against the wall — the quickest way to wake up muscles that a day of sitting switches off.
- Level
- Beginner
- Format
- Reps
- Tempo
- 2s press · 2s release
- Targets
- Glutes, Legs
Set up
Face the wall, hands flat at chest height, weight on one leg, the other foot lightly behind.
How to do it well
- 1
Press from the glute and squeeze at the top for a full second.
- 2
Hips stay square to the wall — do not let the working side open up.
- 3
Keep the low back still. If it arches, the range is too big.
The cue you’ll hear most
“Hips square to the wall. Don’t arch your low back.”
The single most common fault on this move — your voice coach calls it out a quarter of the way into every interval.
Make it easier
Press through a smaller range, with the toe staying on the floor throughout.
Make it harder
Straighten the leg fully and add a two-second squeeze at the top.
