Glute Stretch: How-to, Tips & More
The Glute Stretch is a beginner stretching exercise for your glutes. You do it with bodyweight. It is a good fit when your goal is general fitness.
Besides the glutes, it also works your lower back, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Lower back
Secondary
How to do the Glute Stretch
- Lie on your back with your knees bent.
- Cross one ankle over the opposite knee.
- Pull the bottom leg toward your chest.
- Hold, then switch sides.
Glute Stretch tips
- Press the top knee gently away for more stretch.
Sets and reps
Most lifters do well with 30 to 60 reps per set. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Bodyweight
Type
Stretching
More glutes exercises
45 Degree Back Extension
Back extension bench
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Glute Bridge
Barbell
Barbell Reverse Lunge
Barbell
Bodyweight Hip Thrust
Bench
Frequently asked questions
What muscles does the Glute Stretch work?
The Glute Stretch mainly works your glutes, with help from your lower back.
How many sets and reps should I do?
A good starting point is 30 to 60 reps per set. Use a weight that leaves one or two reps in reserve.
Is the Glute Stretch good for beginners?
Yes. The Glute Stretch is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Glute Stretch?
You need bodyweight.
Add Glute Stretch to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon