How to do the Seated Glute Stretch
- Sit on the floor with one leg straight and the other ankle across that thigh.
- Sit tall with your hands on the floor behind your hips.
- Lean forward over the crossed leg until you feel a stretch in your glute.
- Hold this stretch comfortably, breathing slowly, and then switch to the other side.
Full technique — 7 steps
- Sit upright on the floor with both legs extended straight in front of you.
- Bend one knee and rest that ankle across the opposite thigh.
- Keep the straight leg on the floor with a slight knee bend.
- Place your hands on the floor behind your hips and sit tall.
- Lean your torso forward over the crossed leg, moving your hands to the floor in front of you.
- Stop when you feel a stretch deep in the glute of the crossed leg.
- Hold the position with steady breathing, then switch sides and repeat.
Common mistakes
- Forcing a painful range
- Bouncing into the stretched position
- Letting the ankle slide off the thigh
- Holding breath during the hold
Form cues
- Sit tall first
- Lean forward from the hips
- Keep ankle across thigh
- Breathe through the hold
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- This exercise Seated Glute Stretch
- Harder Half Lotus Stretch
Quick answers
What muscles does the Seated Glute Stretch work?
Primary: Glutes 8/10. Also works: Hips 4/10, Hamstrings 3/10.
When should I do the Seated Glute Stretch in a workout?
Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.
How many sets and reps of the Seated Glute Stretch?
Strength: 1–2 sets of 20–30 reps, rest 20 s, 6 reps in reserve. Muscle growth: 1–2 sets of 30–45 reps, rest 20 s, 6 reps in reserve. Endurance: 1–2 sets of 30–60 reps, rest 20 s, 6 reps in reserve.
What is a harder version of the Seated Glute Stretch?
Half Lotus Stretch (Beginner).
