Upper Legs Exercise · Body Weight

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Seated Glute Stretch

Category

Upper Legs

Equipment

Body Weight

Target

Glutes

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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 down on the floor with your legs stretched out in front of you.
2. Bend your right knee, crossing your right ankle over your left thigh.
3. Set your right hand on the floor behind you for balance.
4. Use your left hand to gently push down on your right knee to intensify the stretch.
5. Hold for 30 seconds up to a full minute.
6. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

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

More Glutes Exercises

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

Equipment Alternatives

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

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