Seated Glute Stretch
Use pure bodyweight leverage to build strength you can feel outside the gym: Seated Glute Stretch fits into any lower-body session.
How to do Seated Glute Stretch
- Sit on the ground with your legs extended in front of you.
- Bend your right knee and cross your right ankle over your left thigh.
- Place your right hand on the ground behind you for support.
- With your left hand, gently press down on your right knee to deepen the stretch.
- Hold the stretch for 30 seconds to 1 minute.
- Switch sides and repeat.
Seated Glute Stretch Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Change leverage or elevation before you add load.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Add reps first, then slow the lowering phase.
Common Seated Glute Stretch Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Seated Glute Stretch
Swap Seated Glute Stretch For
Seated Glute Stretch — Frequently Asked Questions
How do you do the Seated Glute Stretch?
Sit on the ground with your legs extended in front of you. Bend your right knee and cross your right ankle over your left thigh. Place your right hand on the ground behind you for support. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Seated Glute Stretch work?
The Seated Glute Stretch primarily targets the glutes. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Seated Glute Stretch should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Seated Glute Stretch good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Seated Glute Stretch?
Try the Assisted Lying Glutes Stretch, Weighted Stretch Lunge or the Exercise Ball Hip Flexor Stretch. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
