Lying Glute
AdvancedBodyweight
A partner assisted isometric exercise that works the glutes by pushing against resistance from a partner while lying on your back. It differs from most exercises in this library since it needs a training partner rather than equipment.
- Primary musclesGlutes
- Secondary musclesnone listed
- EquipmentBodyweight
- LevelAdvanced
How to do the lying glute
- Lie on your back with a partner kneeling beside you.
- Bend the hip and knee of one leg, lifting it off the floor.
- Rotate that leg so your foot sits above the opposite hip, with the lower leg roughly perpendicular to your body.
- Have your partner hold your knee and ankle steady in that position.
- Push your leg toward your partner while they hold it in place, keeping the effort steady rather than jerky.
- After a controlled hold, relax fully as your partner gently guides the leg back toward your chest.
Original library instructions (4 steps)
- Lie on your back with your partner kneeling beside you.
- Flex the hip of one leg, raising it off of the floor. Rotate the leg so the foot is over the opposite hip, the lower leg perpendicular to your body. Your partner should hold the knee and ankle in place. This will be your starting position.
- Attempt to push your leg towards your partner, who should be preventing any actual movement of the leg.
- After 10 to 20 seconds, completely relax as your partner gently pushes the ankle and knee towards your chest. Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching.
Common mistakes
- Pushing suddenly instead of building up force gradually; apply steady, controlled pressure against your partner's hold.
- Skipping clear communication with your partner about how much pressure feels right; talk through the exercise together first.
- Rushing the relax phase after the push; let go of the effort slowly rather than all at once.
- Attempting the exercise without a partner who understands the setup; both people should know the steps before starting.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 2 to 3 sets of 6 to 8 second holds per leg, 30 to 45 seconds rest |
| Muscle | 2 to 3 sets of 8 to 10 second holds per leg, 30 seconds rest |
| Endurance | 2 sets of 10 to 15 second holds per leg, 30 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Work with a partner who communicates clearly, since this exercise depends on their steady resistance.
- Keep the pushing effort controlled rather than maximal, especially the first few times you try it.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the lying glute exercise good for beginners?
It is listed as advanced mainly because it needs a partner who understands the setup and can apply steady, controlled resistance.
What muscles does the lying glute exercise work?
It targets the glutes through the pushing and holding phases of the movement.
