Seated Glute Stretch
Strengthen & tone your glutes with this chair-seated exercise! Perfect for all fitness levels and easy to do anywhere. Feel the burn!
The Seated Glute Stretch mainly works the glutes & hips. No equipment needed: it uses just your bodyweight.
Seated Glute Stretch Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Hip Rotators
Seated Glute Stretch Variations and Alternatives
How to do the Seated Glute Stretch
Setup
Sit on a sturdy, flat-surfaced chair with your feet flat on the floor.
Execution
Lift one leg and place the outer ankle over the knee of your opposite thigh, forming a "figure-four" shape.
Keep your spine tall and neutral; do not slouch.
Gently hinge forward at your hips, keeping your back flat, until you feel a comfortable stretch in the hip and glute of the elevated leg.
Hold the position for the desired duration, then switch sides.
Tips
Keep the foot of the elevated leg flexed to protect your knee.
Avoid rounding your shoulders or pressing down forcefully on the knee if it causes discomfort.
Seated Glute Stretch FAQs
What muscles does the Seated Glute Stretch work?
The Seated Glute Stretch mainly works the glutes & hips. The main muscles are the gluteus maximus.
What equipment do you need for the Seated Glute Stretch?
None. The Seated Glute Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Seated Glute Stretch variations and alternatives?
Similar exercises include the Standing Overhead Shoulder Back-Bend Stretch, Chair Single-Leg Glute Bridge, Chair Two-Leg Glute Bridge and Chair Mini Hip Lift.
Training calculators
Work out the numbers behind your training before your next session.