Seated Glute Stretch

How to perform the Seated Glute Stretch

1. Sit tall with both legs extended, then cross one foot over and plant it flat outside the opposite knee.
2. Hug the raised knee toward the opposite shoulder, or brace the opposite elbow against the outside of that knee.
3. Sit up out of any slump so the twist and the glute stretch stay clean, feeling the pull in the buttock of the crossed leg.
4. Hold and breathe, then unwind slowly and repeat on the other side.

Suggested working range: 20–45 seconds. Default progression: manual.

Common mistakes

• •Slumping the spine into a C-shape instead of sitting tall so the glute stretch turns into a back stretch.
• •Forcing the twist from the neck rather than rotating gently through the torso.
• •Pulling the crossed knee in with a jerk instead of a slow, controlled draw toward the shoulder.

Variations & alternatives

Swap in one of these when the equipment is taken or the main lift has stalled.

Barbell Hip Thrust

Glutes · Barbell

Cable Kickback

Glutes · Cable

Single-Leg Hip Thrust

Glutes · Bodyweight

Machine Hip Thrust

Glutes · Machine

Banded Hip Thrust

Glutes · Barbell