Seated Glute
The Seated Glute targets the Glutes and suits expert-level lifters. With 3 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The glutes handles the primary load during this movement. The adductors assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
Similar Exercises
Frequently Asked Questions
What muscles does the Seated Glute work?
The Seated Glute primarily works the Glutes. Secondary muscles include the Adductors, which assist during the movement.
Is the Seated Glute good for beginners?
The Seated Glute is an advanced exercise. It requires solid baseline strength and good movement control. Work through beginner and intermediate variations before attempting this one.
What equipment do I need for the Seated Glute?
You need no equipment — just your bodyweight to perform the Seated Glute. This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.