Seated Glute
An advanced mobility exercise that works the glutes, needing no equipment.
Starting position
End position
How to Do Seated Glute
- 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.
- Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso.
- Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.
Muscles Worked
Alternatives to Seated 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 Glute
An advanced mobility exercise that works the glutes, needing no equipment.
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2
IT Band and Glute Stretch
An intermediate mobility exercise that works the glutes.
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3
Lying Crossover
An advanced mobility exercise that works the glutes, needing no equipment.
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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.
-
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 seated glute work?
Seated Glute primarily works the glutes. The inner thighs assist as secondary muscles.
What equipment do I need for seated glute?
None. Seated Glute is a bodyweight movement you can do anywhere you have floor space.
Seated Glute: is it suitable for beginners?
Seated Glute is rated advanced. High skill or high load. Worth earning rather than starting with.
What can I do instead of seated glute?
Lying Glute, IT Band and Glute Stretch, Lying Crossover train the same primary muscles and are listed with 7 more alternatives above.
How do I log seated 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 Seated Glute with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.