Exercise guide · Beginner · Stretch

Seated Glute Stretch: How to Do It & Muscles Worked

The seated glute stretch is a flexibility exercise targeting the gluteal muscles. It is performed seated on the ground, crossing one ankle over the opposite thigh and gently pressing down on the knee to deepen the stretch. This exercise helps improve hip mobility and relieve tension in the glutes and hamstrings.

Primary muscles
Glutes
Secondary muscles
Hamstrings
Equipment
Body Weight
Level · type
Beginner · Stretch
Demonstration of the seated glute stretch
Front view: muscles worked by the seated glute stretch. Primary: glutes. Secondary: hamstrings.
Back view: muscles worked by the seated glute stretch. Primary: glutes. Secondary: hamstrings.
Primary Secondary

How to do the seated glute stretch

  1. Step 1: Sit on the ground with your legs extended in front of you.
  2. Step 2: Bend your right knee and cross your right ankle over your left thigh.
  3. Step 3: Place your right hand on the ground behind you for support.
  4. Step 4: With your left hand, gently press down on your right knee to deepen the stretch.
  5. Step 5: Hold the stretch for 30 seconds to 1 minute.
  6. Step 6: Switch sides and repeat.

Seated Glute Stretch alternatives

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Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.