Quick Answer
Supine Glute Stretch is a beginner stretching exercise that targets your glutes. It uses only your bodyweight. Lie on back. Partner kneels beside.
Video Tutorial
How to Perform the Supine Glute Stretch
- 1
Lie on back. Partner kneels beside.
- 2
Flex right hip/knee, place right foot over left hip (lower leg perpendicular).
- 3
Partner holds right knee/ankle.
- 4
Attempt to push leg away against partner resistance (isometric) 10-20s.
- 5
Relax. Partner gently pushes knee/ankle towards chest. Hold 15-30s.
- 6
Switch sides.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Supine Glute Stretch isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Supine Glute Stretch work?
The Supine Glute Stretch primarily works your glutes. Secondary muscles include the abductors.
What equipment do I need for the Supine Glute Stretch?
The Supine Glute Stretch needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Supine Glute Stretch suitable for beginners?
Yes. The Supine Glute Stretch is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Supine Glute Stretch should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Supine Glute Stretch every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train glutes more frequently, alternate harder and easier variations and keep overall weekly volume moderate.