Seated Relax with Folded Leg
Seated relax with folded leg is a bodyweight restorative stretch targeting the glutes and hip flexors. The relaxed seated posture with folded legs gently opens the hips and relieves tightness in the glutes and outer hip.
How to do it
- Sit on the floor and fold one leg in front of you, bending the knee at a comfortable angle.
- Allow the other leg to relax beside you or fold it in the opposite direction.
- Sit upright and rest your hands on your knees.
- Breathe deeply and hold for 30-60 seconds, releasing tension in the hips and glutes.
- Switch the position of the folded legs and repeat.
Form cues
- Sit tall with your spine upright and shoulders relaxed.
- Fold your legs comfortably in front of you without forcing the knees down.
- Rest your hands gently on your knees or thighs.
- Breathe deeply into your abdomen to help release muscle tension.
Breathing: Inhale slowly through your nose, expanding your belly, and exhale fully through your mouth to encourage your muscles to relax.
Common mistakes
- Slouching the lower back, which reduces the stretch in the targeted hip and glute area.
- Pushing or forcing the knees toward the floor, which can strain the knee joints.
- Holding your breath, which creates body tension and fights against the stretch.
Muscles worked
Primary: glutes. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
2–3 sets × 30–60 seconds per side
Lose weight
2–3 sets × 30–60 seconds per side
Build muscle
2–3 sets × 30–60 seconds per side
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp or shooting pain in your hips or knees, ease off and stop immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
How long should I hold this seated stretch?
Aim to hold the position for 30 to 60 seconds per side while breathing steadily.
What should I do if my knees cannot rest flat on the floor?
That is completely normal for beginners. Simply let your legs rest at whatever natural angle is comfortable without forcing them down.
Can I do this stretch every day?
Yes, gentle stretching can be practiced daily to help relieve tension and maintain hip flexibility.