Seated Glute Stretch

A partner-assisted PNF stretch in a figure-4 position that releases glute tension and improves hip mobility.

Instructions

1. Sit on the floor or a mat with both knees bent.
2. Cross one ankle over the opposite knee, creating a figure-4 position with your legs.
3. Sit upright with good posture and your hands behind you for light support.
4. Have a partner stand behind you and place their hands on your shoulders.
5. Attempt to push your torso backward against your partner’s gentle resistance.
6. Maintain this isometric contraction for 10-20 seconds while breathing steadily.
7. After the contraction phase, relax your muscles completely.
8. Your partner should gently push your torso forward to deepen the stretch on your glutes.
9. Hold this stretched position for 10-20 seconds while breathing deeply and relaxing.
10. Communicate with your partner to ensure the stretch is comfortable and appropriate.
11. Repeat on the opposite side.

Tips

• This is a proprioceptive neuromuscular facilitation (PNF) stretch for advanced flexibility work
• The isometric contraction phase activates and then relaxes the glute muscles, allowing deeper stretching
• Communication with your partner is essential throughout the entire stretch
• This stretch is highly effective for releasing tension in tight glutes from sitting or training
• You should feel the primary stretch in the gluteal muscle of the crossed leg
• This position also stretches the hip flexors and outer hip muscles