An expert stretching exercise done using just your bodyweight that mainly works the glutes, with help from the adductors. In a seated position with your knees bent, cross one ankle over the opposite knee. Your partner will stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.
Updated
Primary
Glutes
Secondary
Adductors
Equipment
Bodyweight
Level
expert
Seated Glute demonstration
Seated Glute, starting positionSeated Glute, finishing position
How to Perform
1In a seated position with your knees bent, cross one ankle over the opposite knee. Your partner will stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.
2Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso.
3Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
