Seated Glute
Seated Glute is an excellent exercise for stretching and strengthening your glutes. It is performed in a seated position with your knees bent and one ankle crossed over the opposite knee. Your partner will stand behind you and brace your shoulders with their hands. You will then attempt to push your torso back for 10-20 seconds while your partner prevents any actual movement of your torso. After 10-20 seconds, your partner will increase the stretch by gently pushing your torso forward for 10-20 seconds. This exercise is great for improving strength and flexibility in the glute muscles.
Type:
Stretching
Muscles Used:
Glutes
Level:
Beginner
Equipment:
Body Only
Benefits Of This Exercise
- Improves strength and flexibility in the glute muscles.
- Provides a gentle stretch in the glute muscles.
- Helps to improve posture.
- Reduces the risk of injury due to muscle imbalances.
- Can be performed with a partner to ensure proper form.
- Can be done anywhere at any time.
Step by Step Instructions For Seated Glute
- Begin by sitting down with your knees bent and cross one ankle over the opposite knee.
- Have your partner stand behind you and place their hands on your shoulders to brace them.
- Lean forward slightly to create tension in your muscles. This will be your starting position.
- Try to push your torso back, but your partner should resist and prevent any actual movement.
- Maintain this position for 10-20 seconds, focusing on engaging your muscles.
- Release the tension in your muscles and relax for a moment.
- Now, your partner will gently push your torso forward, increasing the stretch.
- Again, hold this position for 10-20 seconds, feeling the stretch in your muscles.
- Finally, release the stretch and relax your muscles completely.
Warm Up Tips
- Start in a seated position with your knees bent and one ankle crossed over the opposite knee.
- Have your partner stand behind you and brace your shoulders with their hands.
- Lean forward, with your partner preventing any actual movement of your torso.
- Hold this position for 10-20 seconds, feeling the stretch in your glutes.
- Relax your muscles and allow your partner to gently push your torso forward, increasing the stretch.
- Hold this position for another 10-20 seconds.
- Repeat the exercise for the desired number of repetitions.
- Remember to breathe deeply and maintain proper form throughout the exercise.
- Focus on engaging your glute muscles and feeling the stretch in the targeted area.
- Listen to your body and adjust the intensity of the stretch as needed.
- Consult with a fitness professional if you have any concerns or questions about performing the exercise correctly.
Seated Glute Safety Tips
- Ensure that you have a reliable and trustworthy partner who can support and brace your shoulders during the exercise.
- Before starting the exercise, make sure that you are in a comfortable seated position with your knees bent and one ankle crossed over the opposite knee.
- Communicate with your partner throughout the exercise to ensure that they are providing the right amount of support and stretch.
- Start by attempting to push your torso back for 10-20 seconds, but make sure that your partner prevents any actual movement of your torso to avoid injury.
- Focus on maintaining proper form and technique throughout the exercise. Keep your back straight and engage your glute muscles to maximize the benefits.
- If you feel any pain or discomfort during the exercise, immediately stop and consult with a medical professional or fitness instructor.
- Remember to breathe deeply and relax your muscles as your partner gently pushes your torso forward to increase the stretch.
- Do not force or overexert yourself during the exercise. Listen to your body and only go as far as feels comfortable for you.
- Perform the exercise on a stable surface to prevent any accidental slips or falls.
- Always warm up your muscles with some light stretching or a brief cardio activity before attempting the Seated Glute exercise.
Incorporating Into Other Workouts
To incorporate the Seated Glute exercise into your workouts, follow these steps:
1. Warm up: Begin your workout with a dynamic warm-up to prepare your muscles for exercise. This can include activities such as jogging, jumping jacks, or leg swings.
2. Find a partner: This exercise requires a partner to assist with the stretch and provide resistance. Find a workout buddy or ask a friend to help you with this exercise.
3. Set up the position: Sit on a sturdy chair or bench with your knees bent and feet flat on the floor. Cross one ankle over the opposite knee, creating a figure-four shape with your legs. Your partner should stand behind you, ready to brace your shoulders with their hands.
4. Starting position: Lean forward slightly, keeping your back straight and your core engaged. This will be your starting position.
5. Push back against resistance: Begin by attempting to push your torso back for 10-20 seconds. Your partner should apply resistance, preventing any actual movement of your torso. Focus on engaging your glute muscles and maintaining proper form throughout the movement.
6. Relax and increase the stretch: After the initial push, relax your muscles while your partner gently pushes your torso forward, increasing the stretch. Hold this position for another 10-20 seconds. You should feel a deeper stretch in your glutes.
7. Repeat and switch sides: Complete the prescribed number of repetitions on one side before switching to the other leg. Aim for 2-