Lying Glute
An advanced mobility exercise that works the glutes, needing no equipment.
Starting position
End position
How to Do Lying Glute
- Lie on your back with your partner kneeling beside you.
- 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.
- Attempt to push your leg towards your partner, who should be preventing any actual movement of the leg.
- 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
Alternatives to Lying Glute
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Lying Crossover
An advanced mobility exercise that works the glutes, needing no equipment.
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2
Seated Glute
An advanced mobility exercise that works the glutes, needing no equipment.
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3
IT Band and Glute Stretch
An intermediate mobility exercise that works the glutes.
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4
Ankle On The Knee
A beginner mobility exercise that works the glutes.
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5
Iliotibial Tract-SMR
An intermediate isolation mobility exercise that works the glutes, using a foam roller.
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6
Knee Across The Body
A beginner mobility exercise that works the glutes.
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7
One Knee To Chest
A beginner compound mobility exercise that works the glutes.
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8
Piriformis-SMR
An intermediate isolation mobility exercise that works the glutes, using a foam roller.
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9
Windmills
An intermediate mobility exercise that works the glutes.
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10
Hip Circles (prone)
A beginner isolation mobility exercise that works the glutes, needing no equipment.
Frequently Asked Questions
What muscles do lying glute work?
Lying Glute primarily works the glutes.
What equipment do I need for lying glute?
None. Lying Glute is a bodyweight movement you can do anywhere you have floor space.
Lying Glute: is it suitable for beginners?
Lying Glute is rated advanced. High skill or high load. Worth earning rather than starting with.
What can I do instead of lying glute?
Lying Crossover, Seated Glute, IT Band and Glute Stretch train the same primary muscles and are listed with 7 more alternatives above.
How do I log lying glute in Fitnit?
As time held rather than reps. Fitnit records the seconds and credits them to the glutes on your body map, so you can see which muscles you train hard and never stretch.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Lying Glute with AI
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