Seated Glute
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.
How to program the Seated Glute
Sets and reps
As an isolation movement, the Seated 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 Seated 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 Seated Glute into a plan
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Frequently asked questions
What muscles does the Seated Glute work?
The Seated Glute primarily targets the Glutes. It also recruits the Adductors as supporting muscles.
What equipment do I need for the Seated Glute?
You need Body Only. Difficulty level: Expert.
How many sets and reps of the Seated 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.
