Seated Glute & Knee Hug Stretch
Loosen tight glutes & knees! Improve flexibility with the Seated Glute & Knee Hug Stretch. A simple exercise for better mobility.
The Seated Glute & Knee Hug Stretch mainly works the glutes & hips and core, with help from the quads. No equipment needed: it uses just your bodyweight.
Seated Glute & Knee Hug Stretch Muscles Worked
Primary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
Secondary
Obliques; Quads (quadriceps femoris)
Seated Glute & Knee Hug Stretch Variations and Alternatives
How to do the Seated Glute & Knee Hug Stretch
Starting Position:
Sit on the floor with your legs extended straight in front of you.
Keep your back straight and your shoulders relaxed.
Hugging Your Knee:
Bend your right knee and bring it towards your chest.
Use both hands to hug your right knee closer to your chest.
Holding the Stretch:
Keep your left leg straight on the floor.
Hold this position for about 15-30 seconds.
Focus on your breathing, inhaling deeply and exhaling slowly.
Switching Sides:
After holding the stretch, slowly lower your right leg back to the starting position.
Repeat the same movement with your left knee, bending it towards your chest and hugging it with both hands.
Final Position:
Hold the left knee hug for another 15-30 seconds.
Ensure your posture remains straight throughout the exercise.
Repetitions:
You can repeat the sequence for 2-3 sets, alternating between legs as needed.
Tips:
Keep your movements slow and controlled to avoid injury.
If you feel any discomfort in your back or joints, ease off the stretch slightly.
Seated Glute & Knee Hug Stretch FAQs
What muscles does the Seated Glute & Knee Hug Stretch work?
The Seated Glute & Knee Hug Stretch mainly works the glutes & hips and core, with help from the quads. The main muscles are the gluteus maximus and rectus abdominis.
What equipment do you need for the Seated Glute & Knee Hug Stretch?
None. The Seated Glute & Knee Hug Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Seated Glute & Knee Hug Stretch variations and alternatives?
Similar exercises include the Quad All Four Stretch, Forward Butterfly Leaning Stretch, Half Kneeling Glute Stretch and Isometric & Glute Hip Flexion Stretch.
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