PlanWorkouts

Exercise 1424 · REF DeDThfG

Seated Glute Stretch exercise animation

Seated Glute Stretch

Category
Upper Legs
Equipment
Body Weight
Target
Glutes

Crossing one ankle over the opposite knee and folding forward puts the glute under a direct, passive stretch — no equipment, no balance required, just patience. It's a favorite for anyone who sits most of the day, since tight glutes from prolonged sitting tend to show up as hip and lower-back tightness elsewhere. Breathe into it rather than forcing the fold; the range opens up more from relaxing than pushing.

How to Do the Seated Glute Stretch

  1. Sit on the ground with your legs extended in front of you.
  2. Bend your right knee and cross your right ankle over your left thigh.
  3. Place your right hand on the ground behind you for support.
  4. With your left hand, gently press down on your right knee to deepen the stretch.
  5. Hold the stretch for 30 seconds to 1 minute.
  6. Switch sides and repeat.

Muscles Worked

The Seated Glute Stretch primarily targets the Glutes, with Hamstrings as the primary synergist muscle group.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have body weight? These target the same glutes with different equipment.

Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Seated Glute Stretch work?
The Seated Glute Stretch primarily targets the glutes, with the hamstrings as the main supporting muscle group.
What equipment do I need for the Seated Glute Stretch?
The Seated Glute Stretch is done with no equipment — just body weight.
What's a good alternative to the Seated Glute Stretch?
If you don't have access to the space or setup it needs, the Assisted Lying Glutes Stretch targets the same glutes using assisted instead.