Legs · Bodyweight
Seated Glute Stretch
How to do the seated 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
- Timed hold
- Movement
- Extension
- Mechanic
- Mobility
How to do it
Sit tall with both knees bent and cross one ankle over the opposite knee. Keep your spine long as you lean forward slightly 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 as you hinge forward
- 2Keep your chest open and your back long so the stretch stays in the hip instead of your spine
- 3Move slowly and breathe so the position settles rather than feeling forced
Common mistakes
- Do not round your back or collapse your chest toward your lap
- Avoid pressing down hard on the knee; let the hip open gradually
- Do not force the position if your knee feels pinched or unstable
Muscles worked
The seated glute stretch mainly works the glutes, with the adductors assisting.
- GlutesPrimary
- AdductorsSupport
Kovo programs the seated 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 April 2026.