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Instructions
- Sit on a chair with your back straight and feet flat on the floor.
- Lift your right ankle and place it over your left knee, forming a figure-four shape.
- Keep your back straight and gently lean forward from your hips until you feel a stretch in your right glute.
- Hold the position for 20 to 30 seconds, keeping your breathing steady.
- Slowly return to the starting position and repeat on the other side.
Technical tips
- Avoid rounding your back; hinge forward from the hips.
- Keep the ankle of the crossed leg flexed to protect the knee.
- Ensure your supporting foot stays flat on the floor for stability.
Breathing tips
- Inhale deeply before leaning forward.
- Exhale slowly as you move into the stretch.
- Maintain slow, steady breathing throughout the hold.
Medical restrictions
- Avoid if you have recent hip surgery or severe hip arthritis.
- Stop if you feel sharp pain in the knee or lower back.
- Consult a healthcare provider if you experience numbness or tingling during the stretch.
Description
The Seated Glute Stretch is a simple yet highly effective mobility exercise that targets the gluteal muscles, particularly the gluteus maximus and medius. Performed from a seated position, it helps release tightness in the hips and lower back while improving overall flexibility and posture. This stretch is especially beneficial for individuals who spend long hours sitting, as it counteracts the shortening of the hip muscles and promotes better pelvic alignment. Regular practice of the seated glute stretch can reduce discomfort associated with sciatica, enhance lower body mobility, and prepare the hips for more demanding physical activities. Because it requires no equipment, it is accessible to all fitness levels and can be performed at home, in the office, or as part of a warm-up or cool-down routine. It is commonly used in yoga, Pilates, and rehabilitation programs to restore range of motion and relieve muscle tension around the hips and lumbar spine.
What are the benefits of doing the Seated Glute Stretch?
The Seated Glute Stretch helps release tightness in the glutes and hips, improves flexibility, reduces lower back tension, and supports better posture and mobility.
Is the Seated Glute Stretch safe for people with back pain?
Yes, it is generally safe if performed with proper form and a straight back. However, individuals with acute lower back pain should avoid leaning too far forward or consult a healthcare professional first.
What is the most common mistake in the Seated Glute Stretch?
The most common mistake is rounding the lower back instead of hinging at the hips. This reduces effectiveness and increases stress on the lumbar spine.
How long should I hold the Seated Glute Stretch?
Hold each side for 20 to 30 seconds, repeating 2 to 3 times per side for optimal flexibility gains.
What muscles does the Seated Glute Stretch target?
It primarily targets the gluteus maximus and medius, with secondary activation in the hamstrings, lower back, and hip stabilizers.
How is the Seated Glute Stretch different from the Lying Figure Four Stretch?
The Seated Glute Stretch is performed in an upright position and is more convenient for office or chair use, while the Lying Figure Four Stretch offers deeper hip relaxation due to a supported spine position.