Half Kneeling Glute Stretch
Improve glute flexibility! This half-kneeling stretch targets tight glutes & hip flexors. Hold, breathe, and feel the release!
The Half Kneeling Glute Stretch mainly works the glutes & hips and core, with help from the quads and hamstrings. No equipment needed: it uses just your bodyweight.
Optional Equipment
Half Kneeling Glute Stretch Muscles Worked
Primary
Glutes (gluteus maximus); Hip Flexor (iliopsoas)
Secondary
Quads (quadriceps femoris); Hamstrings
Half Kneeling Glute Stretch Variations and Alternatives
How to do the Half Kneeling Glute Stretch
Begin by kneeling on a mat or soft surface to protect your knees. Place a bench or platform next to you if you want to use it for a deeper stretch, although it's not necessary.
Step your right foot forward, and bend your knee to a 90-degree angle. Your left knee should remain on the floor, and your left foot extended straight back.
Make sure your front knee is directly over your ankle and your back shin is parallel to your hips.
Keep your torso upright and your hips square to your front leg. This will help you engage the stretch properly.
If you are using a bench, you can place your back foot on it to intensify the stretch.
Gently push your hips forward until you feel a stretch in the glute of the back leg and possibly the hip flexor as well.
Hold this position for 15-30 seconds, keeping your breathing steady and deep.
Release the stretch, switch legs, and repeat on the other side.
Perform 2-4 sets on each side depending on your comfort level and flexibility goals.
---
Half Kneeling Glute Stretch FAQs
What muscles does the Half Kneeling Glute Stretch work?
The Half Kneeling Glute Stretch mainly works the glutes & hips and core, with help from the quads and hamstrings. The main muscles are the gluteus maximus and iliopsoas.
What equipment do you need for the Half Kneeling Glute Stretch?
None. The Half Kneeling Glute Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Half Kneeling Glute Stretch variations and alternatives?
Similar exercises include the Quad All Four Stretch, Couch Stretch, Gate Rock Stretch and Side Half Kneeling Lunge.
Training calculators
Work out the numbers behind your training before your next session.