Seated Bent Knee Forward Fold Glutes
Seated bent knee forward fold glutes is a bodyweight stretching exercise targeting the glutes. The figure-four leg position during the forward fold isolates the piriformis and gluteal muscles for a deep hip and glute release.
How to do it
- Sit on the floor and cross one ankle over the opposite knee in a figure-four position.
- Flex the foot of the crossed leg to protect the knee.
- Lean forward gently from the hips until you feel a deep stretch in the outer glute of the crossed leg.
- Hold for 20-30 seconds, then switch sides.
- Repeat on each side for the desired number of holds.
Form cues
- Sit tall before starting the fold
- Flex your front foot to protect your knee
- Hinge forward from your hips, not your lower back
- Breathe deeply into the outer hip stretch
Breathing: Inhale deeply as you sit tall, and exhale slowly as you gently fold forward to release tension.
Common mistakes
- Rounding the spine instead of hinging from the hips, which reduces the stretch in the glutes and strains the lower back.
- Pointing the toes of the crossed leg instead of flexing the foot, which can put unwanted twisting pressure on the knee joint.
- Pulling too hard with the arms instead of letting gravity and relaxed breathing deepen the stretch gradually.
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back.
Suggested sets & reps
Get fitter
2-3 sets x 30 seconds per side, rest 30 s
Lose weight
2-3 sets x 30 seconds per side, rest 30 s
Build muscle
2-3 sets x 30 seconds per side, rest 30 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you have acute hip or knee discomfort, ease off or choose a gentler stretching option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this stretch?
You should feel a gentle pulling sensation in the outer glute and hip of the crossed leg.
What if I feel pain in my knee?
If your knee hurts, ease off the stretch immediately, flex your foot more firmly, or try a gentler seated variation.
How often can I do this stretch?
You can perform this daily, especially after sitting for long periods or following a workout.