Alternating Seated Glute Stretch
The Alternating Seated Glute Stretch mainly works the lower back and core, with help from the glutes & hips and back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Alternating Seated Glute Stretch Muscles Worked
Primary
Spinal Erectors (erector spinae); Obliques
Secondary
Glutes (gluteus maximus); Lats (latissimus dorsi)
How to do the Alternating Seated Glute Stretch
Setup
Begin by sitting on your mat with both legs extended forward.
Execution
Bend your right knee and place your right foot on the outside of your left thigh.
Bend your left knee and fold your left leg toward your right hip, keeping the left foot on the floor.
Keep your spine long and tall as you gently twist your torso to the right.
Use your left arm to hug your right knee, or place your left elbow on the outside of your right knee to deepen the stretch.
Place your right hand on the floor behind you for support.
Focus
Keep both sit bones firmly rooted on the ground. Maintain an active chest and steady breathing, lengthening the spine on each inhale and twisting slightly deeper on each exhale. Switch legs and sides to perform the movement symmetrically.
Alternating Seated Glute Stretch FAQs
What muscles does the Alternating Seated Glute Stretch work?
The Alternating Seated Glute Stretch mainly works the lower back and core, with help from the glutes & hips and back. The main muscles are the erector spinae and obliques.
What equipment do you need for the Alternating Seated Glute Stretch?
None. The Alternating Seated Glute Stretch is a bodyweight exercise, so you can do it anywhere.
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