Legs · Bodyweight
Lying Glute Stretch
How to do the lying 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
- Flexion
- Mechanic
- Isolation
How to do it
Lie on your back and cross one ankle over the opposite knee. Reach through and grasp behind the supporting thigh, then gently pull it toward your chest until you feel a stretch deep in the glute and outer hip of the crossed leg. Hold, then switch sides.
- 1Feel a deep stretch in the glute and outer hip of the crossed leg
- 2Keep your head and shoulders relaxed on the floor
- 3Pull gently and breathe so the hip settles into the stretch
Common mistakes
- Do not yank the leg or force the range
- Avoid lifting your head and tensing your neck
- Do not let the crossed knee collapse inward
Muscles worked
The lying glute stretch mainly works the glutes, with the adductors assisting.
- GlutesPrimary
- AdductorsSupport
- Lower BackMinor
- HamstringsMinor
Kovo programs the lying 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
- How to do the agility ladder drill
- 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.