Seated Glute
How to do the Seated Glute with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Glutes
Adductors
Body Only
How to do the Seated Glute
- 1
In a seated position with your knees bent, cross one ankle over the opposite knee. Your partner will stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.
- 2
Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso.
- 3
Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.
Log it, see it on your body.
Every Seated 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 Seated Glute fits
The Seated Glute shows up in training built around a specific goal. See how it fits:
More glutes exercises
Seated Glute: common questions
What muscles does the Seated Glute work?
The Seated Glute primarily works the Glutes. It also recruits the Adductors as supporting muscles.
Is the Seated Glute suitable for beginners?
The Seated 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 Seated Glute?
None. The Seated Glute is a bodyweight exercise, so you can do it without any equipment.
How do I do the Seated Glute with correct form?
In a seated position with your knees bent, cross one ankle over the opposite knee. Your partner will stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position. Follow the full step-by-step above for the complete movement.
Log your Seated Glute sets, free.
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