Lying Glute
How to do the Lying Glute with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Glutes
Abductors
Body Only
How to do the Lying Glute
- 1
Lie on your back with your partner kneeling beside you.
- 2
Flex the hip of one leg, raising it off of the floor. Rotate the leg so the foot is over the opposite hip, the lower leg perpendicular to your body. Your partner should hold the knee and ankle in place. This will be your starting position.
- 3
Attempt to push your leg towards your partner, who should be preventing any actual movement of the leg.
- 4
After 10-20 seconds, completely relax as your partner gently pushes the ankle and knee towards your chest. Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching.
Log it, see it on your body.
Every Lying Glute set you log feeds Ascend's anatomy heatmap, so your glutes volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Lying Glute fits
The Lying Glute shows up in training built around a specific goal. See how it fits:
More glutes exercises
Lying Glute: common questions
What muscles does the Lying Glute work?
The Lying Glute primarily works the Glutes. It also recruits the Abductors as supporting muscles.
Is the Lying Glute suitable for beginners?
The Lying Glute is an expert-level exercise. It demands well-developed strength, mobility and technique, so it suits experienced lifters more than beginners.
What equipment do I need for the Lying Glute?
None. The Lying Glute is a bodyweight exercise, so you can do it without any equipment.
How do I do the Lying Glute with correct form?
Lie on your back with your partner kneeling beside you. Follow the full step-by-step above for the complete movement.
Log your Lying Glute sets, free.
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