Back to Exercises
StretchingAdvanced
Seated Glute
Equipment
Bodyweight
Target Muscles
Glutes
Category
Stretching
Muscle Group
Glutes
Force Type
static
Target Muscles
Glutes
Secondary Muscles
Adductors
Breathing
Breathe steadily throughout the hold — avoid holding your breath. Inhale and exhale in a controlled rhythm.
Common Mistakes
- •Rushing through reps instead of using a controlled tempo
- •Holding your breath during the movement
- •Not using the full range of motion
Safety Tips
- •Always warm up properly before attempting this exercise
- •Stop immediately if you feel sharp or joint pain
- •Keep your core engaged to protect your lower back
Variations
- •Try a deficit version to increase the range of motion
- •Add a pause at the bottom to eliminate momentum
- •Increase intensity by elevating your feet
Alternatives
- •Try a dynamic warm-up version before workouts
- •Use the contract-relax PNF method to deepen the stretch
- •Choose another exercise that targets the glutes
Progressions
- •Increase the weight by 5-10% once you can complete all reps with clean form
- •Slow down the eccentric (lowering) phase to 3-4 seconds
- •Reduce rest periods between sets to increase workout density
- •Add an extra set or rep each week (progressive overload)
Regressions
- •Use an assisted version (bands, partner, or machine) to reduce load
- •Drop to a moderate weight and focus on the mind-muscle connection
- •Reduce the weight to focus strictly on technique
- •Decrease the range of motion if you feel joint discomfort
- •Increase rest intervals to ensure full recovery between sets
Beginner Tips
- •Even advanced lifters benefit from revisiting the basics — check your form with light weight periodically
- •Use micro-loading (0.5-1 kg increments) to continue making progress
Pro Tips
- Focus on the mind-muscle connection — consciously squeeze the target muscle at the peak of each rep
- Use a 2-1-3 tempo (2 seconds up, 1 second pause, 3 seconds down) to maximise time under tension
- Implement progressive overload by tracking every session and adding small increments
- Periodically deload (reduce volume by 40-60% for a week) to manage fatigue and prevent plateaus