Seated Glute

Seated Glute is a advanced-level exercise in the stretching category that primarily works the glutes. It also recruits the adductors. It is performed with bodyweight.

How to do it

1. 1In 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.
2. 2Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso.
3. 3Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.