10 Best Seated Glute Alternatives for Home and Gym

The Seated Glute is done seated. Ranked closest by our scoring: the Seated Glute Stretch, the Seated Piriformis Stretch and the Ankle On The Knee.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Seated Glute

Seated Glute
Primary muscle
Glutes
Equipment
Bodyweight
Difficulty
Beginner
Type
Isolation

Secondary muscles: Adductors

How to perform 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.
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Ranked Seated Glute Alternatives

10 substitutes, ranked by how closely each one matches the Seated Glute on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Seated Glute StretchPlay demonstration

    1. Seated Glute Stretch

    99% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation

    It uses the same equipment and still works the glutes.

    How to perform this exercise
    1. Sit on the ground with your legs extended in front of you.
    2. Bend your right knee and cross your right ankle over your left thigh.
    3. Place your right hand on the ground behind you for support.
    4. With your left hand, gently press down on your right knee to deepen the stretch.
    5. Hold the stretch for 30 seconds to 1 minute.
    6. Switch sides and repeat.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Primary muscle: glutes, the same as the Seated Glute
    • Equipment: bodyweight only, the same as the Seated Glute
    • Body position: seated, the same as the Seated Glute
  2. Seated Piriformis StretchPlay demonstration

    2. Seated Piriformis Stretch

    93% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation

    Pick this when you want to work the glutes one side at a time.

    How to perform this exercise
    1. Sit on the ground with your legs extended in front of you.
    2. Bend your right knee and place your right foot on the outside of your left knee.
    3. Place your left elbow on the outside of your right knee and gently twist your torso to the right.
    4. Hold the stretch for 20-30 seconds, then switch sides and repeat.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Primary muscle: glutes, the same as the Seated Glute
    • Equipment: bodyweight only, the same as the Seated Glute
    • Body position: seated, the same as the Seated Glute
  3. Ankle On The Knee

    3. Ankle On The Knee

    92% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. From a lying position, bend your knees and keep your feet on the floor.
    2. Place your ankle of one foot on your opposite knee.
    3. Grasp the thigh or knee of the bottom leg and pull both of your legs into the chest. Relax your neck and shoulders. Hold for 10-20 seconds and then switch sides.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Primary muscle: glutes, the same as the Seated Glute
    • Equipment: bodyweight only, the same as the Seated Glute
    • Body position: seated, the same as the Seated Glute
  4. Hug Keens To ChestPlay demonstration

    4. Hug Keens To Chest

    87% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation

    The same equipment, done lying on your back instead.

    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart.
    2. Bend your knees and lower your body down into a squat position.
    3. As you squat down, bring your knees up towards your chest and hug them with your arms.
    4. Hold this position for a moment, then slowly return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

    Why this matches
    • Primary muscle: glutes, the same as the Seated Glute
    • Equipment: bodyweight only, the same as the Seated Glute
    • Body position: lying on your back, not seated
  5. Iron Cross StretchPlay demonstration

    5. Iron Cross Stretch

    87% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your arms extended out to the sides.
    2. Raise your legs up towards the ceiling, keeping them straight.
    3. Slowly lower your legs to one side, aiming to touch the floor with your feet.
    4. Hold the stretch for a few seconds, then return your legs to the starting position.
    5. Repeat the stretch on the other side.
    6. Continue alternating sides for the desired number of repetitions.

    Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

    Why this matches
    • Primary muscle: glutes, the same as the Seated Glute
    • Equipment: bodyweight only, the same as the Seated Glute
    • Body position: lying on your back, not seated
  6. Intermediate Groin Stretch

    6. Intermediate Groin Stretch

    85% match
    • Hamstrings
    • Other
    • Intermediate
    • Isolation

    A looser match: it works the hamstrings rather than the glutes.

    How to perform this exercise
    1. Lie on your back with your legs extended. Loop a belt, rope, or band around one of your feet, and swing that leg as far to the side as you can. This will be your starting position.
    2. Pull gently on the belt to create tension in your groin and hamstring muscles. Hold for 10-20 seconds, and repeat on the other side.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Primary muscle: hamstrings, not glutes
    • Equipment: bodyweight only, the same as the Seated Glute
    • Body position: seated, the same as the Seated Glute
  7. Piriformis-smr

    7. Piriformis-smr

    84% match
    • Glutes
    • Foam-roll
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit with your buttocks on top of a foam roll. Bend your knees, and then cross one leg so that the ankle is over the knee. This will be your starting position.
    2. Shift your weight to the side of the crossed leg, rolling over the buttocks until you feel tension in your upper glute. You may assist the stretch by using one hand to pull the bent knee towards your chest. Hold this position for 10-30 seconds, and then switch sides.

    Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

    Why this matches
    • Primary muscle: glutes, the same as the Seated Glute
    • Equipment: bodyweight only, the same as the Seated Glute
    • Body position: seated, the same as the Seated Glute
  8. Basic Toe TouchPlay demonstration

    8. Basic Toe Touch

    83% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your arms by your sides.
    2. Bend forward at the waist, keeping your back straight and your knees slightly bent.
    3. Reach down towards your toes with your hands, keeping your legs as straight as possible.
    4. Pause for a moment at the bottom, then slowly return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

    Why this matches
    • Primary muscle: glutes, the same as the Seated Glute
    • Equipment: bodyweight only, the same as the Seated Glute
    • Body position: standing, not seated
  9. Hands Reversed Clasped Circular Toe TouchPlay demonstration

    9. Hands Reversed Clasped Circular Toe Touch

    83% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your arms extended to the sides.
    2. Bend forward at the waist, keeping your back straight and your knees slightly bent.
    3. Reach down with your hands and clasp them together behind your legs.
    4. Slowly raise your hands up and over your head in a circular motion, keeping your legs straight.
    5. Continue the circular motion until your hands touch your toes.
    6. Reverse the motion and bring your hands back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

    Why this matches
    • Primary muscle: glutes, the same as the Seated Glute
    • Equipment: bodyweight only, the same as the Seated Glute
    • Body position: standing, not seated
  10. Assisted Lying Gluteus And Piriformis StretchPlay demonstration

    10. Assisted Lying Gluteus And Piriformis Stretch

    80% match
    • Glutes
    • Other
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on your back with your legs extended.
    2. Bend your right knee and place your right ankle on your left thigh, just above the knee.
    3. Grasp your left thigh with both hands and gently pull it towards your chest.
    4. Hold the stretch for 20-30 seconds.
    5. Release the stretch and repeat on the other side.

    Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

    Why this matches
    • Primary muscle: glutes, the same as the Seated Glute
    • Equipment: bodyweight only, the same as the Seated Glute
    • Body position: lying on your back, not seated

Why You Might Need a Seated Glute Alternative

You may need substitutes because of limited equipment, pain with seated positions, mobility restrictions, or training variety. Seated Glute emphasizes isolated glute contraction; alternatives let you scale load, change leverage, or shift emphasis to glute medius or hamstrings. For example, hip thrusts increase hip-extension torque and gluteus maximus stretch, cue a tight core and drive the hips up through the heels. Clamshells and band walks shift activation to the gluteus medius and reduce spinal loading when you keep the pelvis stable and avoid lumbar rotation.

Seated Glute FAQ

What is the best bodyweight alternative to Seated Glute?

The glute bridge is the best bodyweight substitute: lie on your back, drive through the heels, lift hips until the torso is aligned, and squeeze the glutes for two seconds. That cue emphasizes hip extension and posterior chain activation similar to the Seated Glute.

Can I build muscle without doing Seated Glute?

Yes. You can build glute muscle with progressive overload applied through other patterns, hip thrusts, single-leg RDLs, weighted bridges, and targeted band work. Focus on full hip extension, increased time under tension, and progressively greater load or volume to drive hypertrophy.

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