Library / Glutes
Seated Glute Stretch
Bodyweight · Mobility · Isolation
Glutes GlutesHamstrings Joint friendly
Default prescription & biomechanics
- Primary muscles
- Glutes
- Secondary muscles
- Glutes, Hamstrings
- Equipment
- Bodyweight
- Movement pattern
- Mobility (Static force)
- Difficulty
- Beginner
- Working rep range
- 30-60 sec per set
- Between-set interval
- 45 seconds rest
Step-by-step coaching cues
- Sit on the floor with legs extended.
- Bend one knee and place the foot flat on the floor.
- Cross the bent leg over the extended leg.
- Gently pull the bent knee towards your chest.
Joint & safety considerations
No specific joint contraindications are flagged for Seated Glute Stretch. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| 90 to 90 Stretch | Same movement pattern | Bodyweight |
| Alternating Leg Downward Dog | Same movement pattern | Bodyweight |
| Lying Knee to Chest Stretch | Same movement pattern | Bodyweight |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.