Seated Glute
AdvancedBodyweight
A partner assisted glute stretch done sitting on the floor with your ankle crossed over the opposite knee. It works well as a cool down stretch for the glutes and hips after lower body training.
- Primary musclesGlutes
- Secondary musclesQuads
- EquipmentBodyweight
- LevelAdvanced
How to do the seated glute
- Sit on the floor with your knees bent and cross one ankle over the opposite knee.
- Lean your torso forward while your partner stands behind you and braces your shoulders with their hands.
- Try to push your torso back for about 10 to 20 seconds while your partner resists the movement.
- Relax fully once the time is up, letting the tension in the glute release.
- Let your partner gently push your torso forward to deepen the stretch, holding for another 10 to 20 seconds.
- Switch legs once complete so both sides get an even stretch.
Original library instructions (3 steps)
- In a seated position with your knees bent, cross one ankle over the opposite knee. Your partner will stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.
- Attempt to push your torso back for 10 to 20 seconds, as your partner prevents any actual movement of your torso.
- Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10 to 20 seconds.
Common mistakes
- Pushing too forcefully against your partner; a moderate, steady effort works better than straining.
- Rounding the back excessively during the lean forward; keep your spine as long as you comfortably can.
- Skipping communication about how the stretch feels; tell your partner right away if it becomes too intense.
- Rushing from the push phase into the deeper stretch without pausing to relax first.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 2 to 3 sets of 10 to 20 second holds per side, 30 to 45 seconds rest |
| Muscle | 2 to 3 sets of 10 to 20 second holds per side, 30 seconds rest |
| Endurance | 3 sets of 15 to 20 second holds per side, 20 to 30 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Only do this with a partner you trust to apply gentle, controlled pressure.
- Save this stretch for after training, once the hips and glutes are already warm.
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 seated glute stretch good for beginners?
It works best with an experienced partner who understands how much pressure to apply, so beginners may want simpler glute stretches to start with.
What muscles does the seated glute stretch work?
It mainly targets the glutes, with the quads also getting some stretch as the leg position changes through the movement.
