GymPlan AISeated Glute
Seated Glute is an expert bodyweight stretching that mainly works your glutes, with help from your adductors (inner thighs).
How to do the seated glute
- In a seated position with your knees bent, cross one ankle over the opposite knee. Your partner will stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.
- Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso.
- Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.
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 trialSeated 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
Lying GluteBodyweight · Expert
One Knee To ChestBodyweight · BeginnerFAQ
What muscles does the seated glute work?
It mainly works your glutes; your adductors (inner thighs) assist.
How many sets and reps of seated 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 seated 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.