Seated Glute
Seated Glute is a flexibility - seated cross-leg pnf exercise involving Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gluteus maximus
- Secondary muscles
- Hip adductors
- Exercise type
- Flexibility - seated cross-leg PNF
Exercise technique
- Sit
Sit upright with your knees bent and place one ankle on the opposite thigh.
- Partner
Ask your partner to provide light support at your shoulders.
- First lean
Lean forward from your hips to find a comfortable stretch in the hip on the crossed side.
- Contract
Gently try to push your torso backward while your partner prevents movement.
- Relax
Release the push and relax your hip muscles.
- New stretch
Allow your partner to guide your torso forward a small distance.
- Release
Sit upright, place your foot on the floor and cross the other leg.
Key technique points
- Do not place your ankle on the kneecap.
- Lean forward from your hips.
- Keep partner pressure light.
- Do not force your upper knee down.
- Relax your shoulders.
- Communicate your stretch limit verbally.
Common mistakes
Collapsing the back
Do not increase the forward stretch by rounding your lower back.
Pressing on the knee
Do not push the crossed knee toward the floor with your hand.
Hard partner pressure
Do not allow a strong forward push through your shoulders.
Maximum backward effort
Do not turn the PNF contraction into a strength contest.
Rotating the pelvis
Do not lift one hip off the floor to increase the angle.
Sudden release
Do not rapidly uncross the leg while under stretch.
Frequently asked questions
Seated Glute: why is “Collapsing the back” a mistake?
Do not increase the forward stretch by rounding your lower back.
Seated Glute: why is “Pressing on the knee” a mistake?
Do not push the crossed knee toward the floor with your hand.
Seated Glute: why is “Hard partner pressure” a mistake?
Do not allow a strong forward push through your shoulders.
Seated Glute: why is “Maximum backward effort” a mistake?
Do not turn the PNF contraction into a strength contest.
Seated Glute: why is “Rotating the pelvis” a mistake?
Do not lift one hip off the floor to increase the angle.
Seated Glute: why is “Sudden release” a mistake?
Do not rapidly uncross the leg while under stretch.
What should I focus on when doing Seated Glute?
Do not place your ankle on the kneecap. Lean forward from your hips. Keep partner pressure light. Do not force your upper knee down. Relax your shoulders. Communicate your stretch limit verbally.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.