Seated Glute

A expert stretching exercise for the glutes, done with just your bodyweight.

Main muscles: Glutes
Also works: Quads
Equipment: Bodyweight
Level: Expert
Movement: Static

How to do the Seated Glute

In a seated position with your knees bent, cross one ankle over the opposite knee. Your partner will stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.
Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso.
Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.

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 Seated Glute

Questions

What muscles does the Seated Glute work?

Mainly the glutes, with the quads helping.

Is the Seated 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 Seated Glute?

Good alternatives that train the glutes: Lying Crossover, Lying Glute, Ankle On The Knee or Knee Across The Body.

How many sets and reps of the Seated Glute should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).