Seated Glute

Also called partner glute stretch, pnf glute stretch and partner figure four stretch.

Works

Glutes, plus adductors

Equipment

Bodyweight

Level

Advanced

Type

Isolation

How to do it

Setup. 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.

1. Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso.
2. Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.

Cues

• Cross one ankle over the other knee.
• Lean forward, partner braces the shoulders.
• Push back 10-20 seconds.
• Relax as the partner presses you forward.

Common mistakes

• Partner pushing too hard.
• Rounding the low back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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