Seated Glute Stretch

Seated Glute Stretch


This exercise involves sitting on the ground with one leg bent and the other leg straight out in front. The individual then leans forward, stretching the glutes and hip flexors. This stretch can help improve flexibility and reduce tightness in the lower body.

Muscle Group

Equipment Required

Seated Glute Stretch Instructions

  1. Sit on the floor with your legs extended in front of you.
  2. Bend your right knee and place your right foot on the floor, crossing it over your left leg.
  3. Place your left elbow on the outside of your right knee and gently twist your torso to the right.
  4. Hold the stretch for 15-30 seconds, feeling the stretch in your glutes and lower back.
  5. Release the stretch and repeat on the other side.

Seated Glute Stretch Form & Visual

Seated Glute Stretch

Seated Glute Stretch Benefits

  • Helps to improve flexibility and range of motion in the hips and glutes
  • Can alleviate lower back pain by releasing tension in the glutes
  • May improve posture by loosening tight hip muscles
  • Can be done anywhere, without any equipment
  • May help to prevent injury by improving hip mobility

Seated Glute Stretch Muscles Worked

  • Gluteus Maximus
  • Gluteus Medius
  • Gluteus Minimus
  • Piriformis
  • Tensor Fasciae Latae

Seated Glute Stretch Variations & Alternatives

  • Standing Glute Stretch
  • Lying Glute Stretch
  • Pigeon Pose
  • Butterfly Stretch
  • Seated Figure Four Stretch