How to do the Seated Glute Stretch
Step by step
- Sit tall on a bench or the floor with both feet planted.
- Cross one ankle over the opposite knee so the shin makes a figure-four.
- Keep the crossed foot flexed and lean your chest forward with a tall spine.
- Breathe into the glute and hold, then switch sides.
The thing people get wrong
Lean forward from the hips with a tall chest - keep the crossed ankle flexed to protect the knee.
Coaching cue
Press the crossed knee gently down toward the floor as you lean forward.
Make it easier or harder
- Easier: Stay upright and just press the crossed knee down without leaning.
- Harder: Lean further forward and draw the crossed shin toward your chest.
Muscles worked
- Primary: Glutes
- Secondary: Hips
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.