Lying Glute

How to do the Lying Glute

1. Lie on your back with your partner kneeling beside you.
2. 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.
3. Attempt to push your leg towards your partner, who should be preventing any actual movement of the leg.
4. 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.

Muscles worked

Role	Muscles
Primary	glutes
Secondary	abductors
Equipment	no equipment
Difficulty	expert

Train the same muscles a different way

6 alternatives for the same glutes, with and without kit.

Piriformis-SMR Foam Roller Downward Facing Balance Exercise Ball Hip Extension with Bands Resistance Bands Hip Lift with Band Resistance Bands Physioball Hip Bridge Exercise Ball Barbell Glute Bridge Barbell

Easier than the Lying Glute

Same movement pattern, lower entry difficulty — work up from here.

Knee Across The Body beginner · Bodyweight Ankle On The Knee beginner · Bodyweight One Knee To Chest beginner · Bodyweight

Common questions

What muscles does the Lying Glute work?

The Lying Glute primarily works the glutes, with the abductors as secondary movers. Knee Across The Body, Ankle On The Knee, and One Knee To Chest train the same muscle, across 6 equipment types.

What equipment do you need for the Lying Glute?

None — the Lying Glute is bodyweight, so it works at home, in a hotel room or outdoors. Knee Across The Body and Ankle On The Knee also need nothing.

Is the Lying Glute suitable for beginners?

It is rated expert. Start with Knee Across The Body, Ankle On The Knee, and One Knee To Chest and work up.

Similar exercises

Knee Across The Body Bodyweight Ankle On The Knee Bodyweight One Knee To Chest Bodyweight Piriformis-SMR Foam Roller Seated Glute Bodyweight Downward Facing Balance Exercise Ball