Glutes
Seated Glute Stretch
The Seated Glute Stretch is a stretch with no equipment for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 52%, gluteus medius 28% and hamstrings (biceps femoris) 6%.
How to do it
- Sit on a mat with both legs straight in front of you.
- Bend one knee and cross that foot over the straight leg, placing it flat beside the other knee.
- Wrap the opposite arm around the bent knee and sit tall.
- Hug the knee toward the opposite shoulder until you feel a stretch in the outer glute.
- Hold for 30 to 45 seconds, breathing slowly, then switch sides.
Tips
- Place the free hand on the floor behind you to keep the spine tall.
- Keep both sit bones on the floor.
Common mistakes
- Slumping back and rounding the spine.
- Lifting the hip of the bent leg off the floor.
- Twisting hard through the neck.
Muscles worked by the Seated Glute Stretch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Flexing and externally rotating the hip, as in pigeon or figure four, lengthens glute max and the deep rotators.
Seated Glute Stretch alternatives
Same equipment
- 90/90 Hip Stretch
- Figure Four Stretch
- Knee to Opposite Shoulder Stretch
- Seated Figure Four Stretch
- Pigeon Pose
- IT Band Stretch (Standing)
Frequently asked questions
What muscles does the Seated Glute Stretch work?
Mainly the gluteus maximus and gluteus medius.
Is the Seated Glute Stretch good for beginners?
Yes. The Seated Glute Stretch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Seated Glute Stretch?
For example the 90/90 Hip Stretch, Figure Four Stretch and Knee to Opposite Shoulder Stretch. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.