Lying Glute
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.
How to program the Lying Glute
Sets and reps
As an isolation movement, the Lying Glute is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Lying Glute is rated expert. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Lying Glute into a plan
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Frequently asked questions
What muscles does the Lying Glute work?
The Lying Glute primarily targets the Glutes. It also recruits the Abductors as supporting muscles.
What equipment do I need for the Lying Glute?
You need Body Only. Difficulty level: Expert.
How many sets and reps of the Lying Glute should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
