Lying Glute
A expert stretching exercise for the glutes, done with just your bodyweight.
- Main muscles
- Glutes
- Equipment
- Bodyweight
- Level
- Expert
- Movement
- Static
How to do the Lying Glute
- Lie on your back with your partner kneeling beside you.
- Flex the hip of one leg, raising it off of the floor. Rotate the leg so the foot is over the opposite hip, the lower leg perpendicular to your body. Your partner should hold the knee and ankle in place. This will be your starting position.
- Attempt to push your leg towards your partner, who should be preventing any actual movement of the leg.
- After 10-20 seconds, completely relax as your partner gently pushes the ankle and knee towards your chest. Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching.
Sets and reps
| Mobility | 2–3 holds of 20–40 seconds each side |
|---|
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Lying Glute
Lying CrossoverBodyweight · Expert
Seated GluteBodyweight · Expert
Ankle On The KneeBodyweight · Beginner
Knee Across The BodyBodyweight · Beginner
WindmillsBodyweight · Intermediate
Hip Circles (prone)Bodyweight · Beginner
One Knee To ChestBodyweight · Beginner
Standing Hip CirclesBodyweight · Beginner
Questions
What muscles does the Lying Glute work?
Mainly the glutes.
Is the Lying Glute good for beginners?
It's rated expert. Beginners can build up to it with Ankle On The Knee first.
What can I do instead of the Lying Glute?
Good alternatives that train the glutes: Lying Crossover, Seated Glute, Ankle On The Knee or Knee Across The Body.
How many sets and reps of the Lying Glute should I do?
Mobility: 2–3 holds of 20–40 seconds each side.
Exercise steps and photos: free-exercise-db (public domain).