Seated One Leg Bent Glute Stretch
The seated one leg bent glute stretch is a bodyweight glute flexibility exercise performed while seated. By crossing one leg over the other and rotating slightly, a targeted stretch is achieved in the piriformis and glute complex, commonly used to relieve hip tightness.
How to do it
- Sit on the floor with one leg extended straight and the other bent, crossing the foot over the extended knee.
- Sit tall and gently press the bent knee downward with your elbow.
- Rotate slightly toward the bent leg, increasing the stretch in the glute.
- Hold for 20–30 seconds, then switch sides.
- Repeat for the desired duration on each side.
Form cues
- Sit tall with a straight spine before crossing your leg.
- Use your elbow to gently guide the bent knee downward.
- Rotate your torso slowly toward the bent leg.
- Breathe deeply and relax into the stretch on every exhale.
Breathing: Inhale deeply to sit tall, and exhale slowly as you gently deepen the stretch.
Common mistakes
- Slouching the lower back, which reduces the stretch in the glute area.
- Pressing too hard on the knee with the elbow, which can strain the knee joint.
- Holding your breath, which creates body tension and fights the stretch.
Muscles worked
Primary: glutes. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
2-3 sets per side, hold for 20-30 seconds, rest 30 seconds
Lose weight
2-3 sets per side, hold for 20-30 seconds, rest 30 seconds
Build muscle
2-3 sets per side, hold for 20-30 seconds, rest 30 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your hip or knee, ease off immediately or stop.
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
What if I feel the stretch in my knee instead of my glute?
Ease off the pressure from your elbow and ensure your ankle rests comfortably above the opposite knee without twisting the joint.
How often should I do this glute stretch?
You can safely perform this stretch daily, especially after long periods of sitting or light physical activity.
Should I feel any pain during this stretch?
You should feel a gentle, dull tension in the glute, never a sharp or pinching pain. Stop immediately if it hurts.