Exercise guide
Seated Glute
The Seated Glute stretch uses a figure-four leg position and a forward torso hinge. A partner may provide light resistance and then assist the hinge to increase the glute stretch.
Training context
Understanding the Seated Glute Stretch
Crossing the ankle over the opposite knee places the hip in external rotation. Leaning forward can increase the stretch through the glutes and nearby hip tissues.
The partner should press through the shoulders only gently. The crossed knee should never be forced downward, and the athlete should control the final range.
Technique overview
Hinge forward while keeping the spine comfortable
Sit with one ankle crossed over the opposite thigh and establish a tall torso. Press backward gently against the partner without moving, then relax. Hinge forward only until a mild glute stretch develops, hold, and rise slowly before switching sides.
Treat this as an overview and use a range, pace, and setup you can control.