maratoolSeated Glute
How to do the 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
The muscle under tension is the gluteus maximus, which is the strongest hip extensor you have and drives the pelvis forward at the top of the movement.
A stretch loads it at the far end of the range it normally works in, so the position you hold is itself the resistance.
Nothing travels, but holding the position is not the target muscle’s job alone: the adductors steady the thigh against the pull away from the midline.
How this movement works
Nothing travels once you are in position. The muscle holds a length under tension instead of working through a range, so effort is measured in seconds rather than repetitions — and the honest progression is more time in a good position, not a deeper one forced early.
It is filed under stretching, so the target is range of motion rather than force — a position you can settle into and breathe in, held long enough for the tissue to give.
What you need
No equipment at all. The resistance is your own bodyweight, so you progress by changing leverage, range or tempo rather than by adding plates — and you can do it anywhere.
Every exercise using:Body only
These train the glutes too, using equipment this one does not:
- Barbell Glute Bridgebarbell
- Downward Facing Balanceexercise ball
- Hip Extension with Bandsband
- One Legged Cable Kickbackcable
- Piriformis-SMRfoam roll
Difficulty
Listed at expert level. It asks for range, stability or speed that takes time to build, and it punishes a rushed set-up much harder than an easier movement would.
Of the 24 glutes exercises in this database, 3 are listed at expert level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.