Seated Glute

How to do the Seated Glute

1. 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.
2. Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso.
3. Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.

Muscles worked

Role	Muscles
Primary	glutes
Secondary	adductors
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 Seated Glute

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

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

Common questions

What muscles does the Seated Glute work?

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

What equipment do you need for the Seated Glute?

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

Is the Seated Glute suitable for beginners?

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

Similar exercises

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