Exercise guide
Seated Glute Stretch
- Beginner
- Isolation
- Timed hold
- Hips
- Lower legs
The seated glute stretch is a highly effective mobility exercise that targets the gluteus maximus and piriformis to improve hip flexibility and alleviate lower back tightness. It utilizes a 'figure-4' position to isolate the hip rotators while providing a stable base on a bench.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit upright on the edge of a flat bench with your feet planted firmly on the floor, hip-width apart.
- Lift your right leg and cross your right ankle over your left knee, forming a 'figure-4' shape.
- Place your right hand on your right knee and your left hand on your right ankle for support.
How to do it
- Inhale deeply and lengthen your spine, sitting as tall as possible to create space in the hip joint.
- Exhale and slowly hinge forward at the hips, keeping your chest up and back flat until you feel a deep stretch in the right glute.
- Hold the stretch for 30 to 60 seconds, maintaining a slow and controlled breathing pattern.
- Slowly return to an upright position, uncross your leg, and repeat the process on the left side.
Form checklist
- Keep your spine neutral and avoid rounding your lower or upper back as you lean forward.
- Flex the foot of the crossed leg to stabilize the ankle and protect the knee joint.
- Ensure both sit-bones remain in contact with the bench throughout the entire movement.
- Lead the movement with your belly button toward your calf rather than your forehead toward your knee.
Pro tips
- Gently apply downward pressure to the crossed knee with your hand to increase the external rotation and deepen the stretch.
- Think about pushing your tailbone back toward the rear of the bench as you hinge forward to maximize gluteal fiber elongation.
Make it harder
- While leaning forward, gently rotate your torso toward the foot of the crossed leg to target different angles of the hip rotators.
- Perform the stretch on a lower surface to increase the required range of motion at the hip.
Frequently asked
- What muscles does the seated glute stretch work?
- The seated glute stretch primarily targets the glutes, and also works the hamstrings and hip flexors as secondary muscles.
- What equipment do you need for the seated glute stretch?
- The seated glute stretch requires no equipment — just your body weight.
- Is the seated glute stretch good for beginners?
- Yes. The seated glute stretch is a beginner-friendly movement and a strong foundation to build on.
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