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.

Seated Glute

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Seated Glute

The steps for the Seated Glute itself, so you can judge how close each substitute below really is.

Glutes, with adductors · Bodyweight · Beginner · Isolation

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

  1. Seated Glute StretchPlay demonstration

    1. Seated Glute Stretch

    99% match

    Glutes · Beginner · Isolation

    It uses the same equipment and still works the glutes.

    • Bodyweight
    How to perform it
    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 · Beginner · Isolation

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

    • Bodyweight
    How to perform it
    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
  4. Hug Keens To ChestPlay demonstration

    4. Hug Keens To Chest

    87% match

    Glutes · Beginner · Isolation

    The same equipment, done lying on your back instead.

    • Bodyweight
    How to perform it
    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
  6. Intermediate Groin Stretch

    6. Intermediate Groin Stretch

    85% match

    Hamstrings · Intermediate · Isolation

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

    • Other
    How to perform it
    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

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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