Seated Glute Stretch
Description
The seated glute stretch is performed sitting upright on a chair with one ankle crossed over the opposite knee, then leaning forward to stretch the glutes and piriformis. It is functionally identical to the seated piriformis stretch and is one of the most practical stretches for office workers and anyone with tight hips from sitting.
Equipment Required
Seated Glute Stretch Instructions
- Sit upright on a chair with both feet flat on the floor.
- Cross your right ankle over your left knee, just above the kneecap. Flex your right foot.
- Sit tall with chest lifted.
- Lean forward from the hips with a flat back. Place your hands on your right shin or thigh.
- Gently press your right knee down for a deeper stretch in the glute and outer hip.
- Hold for 20 to 30 seconds. Breathe deeply.
- Switch sides and repeat.
- The stretch should be in the glute, not the knee — reduce depth if you feel knee pain.
Seated Glute Stretch Form & Visual
Seated Glute Stretch Benefits
- Practical office and desk-friendly glute stretch
- Stretches the piriformis and gluteus maximus
- Relieves sciatic tension
- No equipment needed beyond a chair
- Improves hip external rotation
- Gentle enough for daily use
Seated Glute Stretch Muscles Worked
- Piriformis
- Gluteus maximus and medius
- Deep hip external rotators
Seated Glute Stretch Variations & Alternatives
- Seated Piriformis Stretch
- Pigeon Hip Stretch
- Standing Figure Four
- Lying Glute Stretch
- Supine Figure Four Stretch
