GymPlan AILying Glute
Lying Glute is an expert bodyweight stretching that mainly works your glutes, with help from your abductors (outer hips).
How to do the lying glute
- Lie on your back with your partner kneeling beside you.
- Flex the hip of one leg, raising it off of the floor. Rotate the leg so the foot is over the opposite hip, the lower leg perpendicular to your body. Your partner should hold the knee and ankle in place. This will be your starting position.
- Attempt to push your leg towards your partner, who should be preventing any actual movement of the leg.
- After 10-20 seconds, completely relax as your partner gently pushes the ankle and knee towards your chest. Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching.
Muscles worked
Sets and reps
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
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Start your free trialLying Glute alternatives
Exercises that train the same main muscle, including options with other equipment.
Ankle On The KneeBodyweight · Beginner
Piriformis-SMROther · Intermediate
Knee Across The BodyBodyweight · Beginner
Seated GluteBodyweight · Expert
One Knee To ChestBodyweight · BeginnerFAQ
What muscles does the lying glute work?
It mainly works your glutes; your abductors (outer hips) assist.
How many sets and reps of lying glute should I do?
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
Is the lying glute good for beginners?
It is an advanced movement. Build a base with simpler exercises for the same muscles first, and learn it with light weight or a coach.