Smart Workout Diary

Seated Cross-Leg Glute Stretch

The seated cross-leg glute stretch is a static stretch performed while sitting with one leg crossed over the other. It primarily lengthens the gluteal muscles and can help maintain hip mobility. It is commonly used during flexibility work or as part of a cool-down.

Demonstration

Demonstration: Seated Cross-Leg Glute Stretch

Instructions

  1. Sit upright on the floor with both legs extended in front of you.
  2. Bend one knee and place that foot on the outside of the opposite leg.
  3. Keep your spine tall and gently draw the bent knee toward your chest until you feel a stretch in the glute of the bent-leg side.
  4. Hold the position comfortably, then release and repeat on the other side.
Muscle Group
Glutes
Type
Stretching
Laterality
Unilateral
Movement Mode
Isometric
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Move into the stretch gradually and avoid forcing the knee toward the chest.
  2. Keep both sitting bones grounded as much as comfortable.
  3. Stop or ease the stretch if you feel sharp pain or pinching in the hip or knee.
Exercise library