Legs · Mobility
Seated Glute Stretch
The seated glute stretch is a floor stretch for the outside of the hip and the glutes. You sit with one leg straight, cross the other foot over it and hug the bent knee toward your chest while keeping your back tall. It targets tight glutes and outer hip muscles, which often tighten from sitting, running and squatting.
Also known as: Seated figure four stretch, Seated piriformis stretch, Seated hip stretch
- Muscle group
- Legs
- Movement pattern
- Mobility
- Type
- Isolation
- Equipment
- Mat
- Difficulty
- Beginner
What muscles does the seated glute stretch work?
Primary movers
- Gluteus maximus
- Gluteus medius
Assisting muscles
- Tensor fasciae latae
- Erector spinae
- Obliques
The gluteus maximus is the largest muscle in the stretch. Pulling the bent knee toward the opposite shoulder brings the hip into deep flexion and across the body, which lengthens the glute fibres from the pelvis to the thigh.
The gluteus medius and the deeper hip rotators on the outside of the hip are stretched as well. This is where most people feel it first, as a pulling sensation on the outer side of the crossed leg.
The tensor fasciae latae and the spinal erectors get a lighter stretch, particularly when you add a gentle twist toward the bent knee. Keeping the spine long is what lets the stretch reach the hip rather than just rounding your back.
Because the stretch is done seated, it is easy to control. Use your arm to guide the knee rather than forcing it. Stop if you feel any sharp or pinching pain at the hip or knee.
How to do the seated glute stretch
Setup
- 1
Sit on the floor with both legs straight out in front of you.
- 2
Bend one knee and cross that foot over your straight leg, placing it flat on the floor beside the knee.
- 3
Place your free hand on the floor behind you for support.
- 4
Sit tall with a long spine before you begin to pull.
Execution
- 1
Hug the bent knee toward your chest using the opposite arm.
- 2
Keep your back long and your chest lifted. Do not slump.
- 3
Turn gently toward the bent knee to deepen the stretch if you want more.
- 4
Feel the stretch in the outside of the hip and glute, and breathe slowly.
- 5
Hold for about 20 to 30 seconds.
- 6
Release, then switch sides and repeat.
Common seated glute stretch mistakes
Rounding the back
The stretch moves into the lower back and the hip gets less.
The fix: Sit tall and bring the knee toward you instead of leaning down to it.
Pulling the knee too hard
Forcing the knee can irritate the hip or knee joint.
The fix: Pull until you feel a mild stretch, then breathe and hold.
Lifting the hip off the floor
The glute is no longer anchored and the stretch weakens.
The fix: Keep both sit bones heavy on the floor.
Holding the breath
Tension makes the muscles resist lengthening.
The fix: Breathe slowly and relax a little more on each exhale.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Flexibility | 2–3 | 20–40 s per side | Gentle stretch, no pain | 30 s |
| Warm-up | 1–2 | 15–20 s | Gentle stretch, no pain | 15 s |
| Cool-down | 2–3 | 30–40 s | Gentle stretch, no pain | 30 s |
Hold each side for about 20 to 30 seconds and repeat two or three times. It is a good cool-down after squats, lunges, running or cycling. Stay with a mild stretch and avoid forcing the knee toward your chest.
Running the seated glute stretch in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlaySeated Glute Stretch variations and alternatives
Knees to Chest Stretch
EasierA simpler lying stretch for the glutes and lower back.
Butterfly Stretch
AlternativeOpens the inner thighs and hips instead of the outer glute.
Lying Hamstring Stretch
AlternativeStretches the back of the thigh, which often tightens along with the glutes.
Cossack Squat
HarderLoads the hips through a deep side-to-side range with active control.
World's Greatest Stretch
AlternativeA flowing drill that opens the hips, back and shoulders together.
Frequently asked questions
Which muscles does the seated glute stretch target?
The glutes and the muscles on the outside of the hip, with a light stretch in the lower back if you twist.
How long should I hold it?
Hold for about 20 to 30 seconds on each side, and repeat two or three times.
Why do I feel it in my knee?
You are probably pulling too hard or twisting the knee. Ease off and guide the knee with your arm instead.
Can I do this stretch before lifting?
Yes, as a short warm-up hold of 15 to 20 seconds, but longer holds suit a cool-down better.
Hercules tracks every seated glute stretch you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play