Legs · Bodyweight
Half Kneeling Glute Stretch
How to do the half kneeling glute stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Take a half-kneeling position with one knee down and the other foot planted in front. Tuck your pelvis under and shift your hips slightly forward and into the down-leg side until you feel a stretch deep in that glute and hip. Keep your torso tall and hold, then switch sides.
- 1Feel a deep stretch through the down-side glute and hip
- 2Keep your pelvis tucked and torso tall
- 3Breathe slowly and ease a little deeper on each exhale
Common mistakes
- Avoid arching your lower back to fake more range
- Do not let the front knee collapse inward
- Avoid bouncing; hold a steady, controlled stretch
Muscles worked
The half kneeling glute stretch mainly works the glutes, with the hip flexors assisting.
- GlutesPrimary
- Hip FlexorsSupport
- Lower BackMinor
- Lower AbsMinor
- HamstringsMinor
- External RotatorsMinor
- AdductorsMinor
Kovo programs the half kneeling glute stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
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- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.