How to do the Seated Glute Stretch
Seated Glute Stretch is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using bodyweight, it falls under the flexibility category. Secondary muscles engaged include Hamstrings.
Seated Glute Stretch demonstration · © GymiaFit
Seated Glute Stretch at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Seated Glute Stretch step by step
- 1Sit on the ground with your legs extended in front of you.
- 2Bend your right knee and cross your right ankle over your left thigh.
- 3Place your right hand on the ground behind you for support.
- 4With your left hand, gently press down on your right knee to deepen the stretch.
- 5Hold the stretch for 30 seconds to 1 minute.
- 6Switch sides and repeat.
Seated Glute Stretch — questions
What muscles does the Seated Glute Stretch work?
The Seated Glute Stretch primarily targets the Glutes. It also recruits the Hamstrings as secondary movers.
What equipment do I need for the Seated Glute Stretch?
None — the Seated Glute Stretch uses your bodyweight only, so it works at home with nothing but floor space.
Is the Seated Glute Stretch suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Seated Glute Stretch?
Arms Apart Circular Toe Touch (male), Basic Toe Touch (male), Bent Knee Lying Twist (male) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Seated Glute Stretch demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.