How to Do Lying Glute
Start and end of one clean rep of Lying Glute.
Quick facts
| Primary muscle | Glutes |
|---|---|
| Secondary muscles | — |
| Equipment | Bodyweight |
| Category | Stretching |
How to perform Lying Glute
- Lie on your back with your partner kneeling beside you.
- Flex the hip of one leg, raising it off of the floor. Rotate the leg so the foot is over the opposite hip, the lower leg perpendicular to your body. Your partner should hold the knee and ankle in place. This will be your starting position.
- Attempt to push your leg towards your partner, who should be preventing any actual movement of the leg.
- After 10-20 seconds, completely relax as your partner gently pushes the ankle and knee towards your chest. Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching.
Muscles worked
- Glutes (primary): extends and stabilises the hip — the engine behind hinges, squats and sprints.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
Form tips
- Finish each rep by squeezing the glutes and standing fully tall, without over-arching the back.
- Own the largest range you can control with clean form before you chase extra reps.
- Ease in until you feel mild tension, never pain, and breathe out as you sink a little deeper.
- Stop a rep or two short of failure on most sets to keep form clean and recover faster.
Common mistakes
- Turning a hip hinge into a squat and losing the stretch on the glutes.
- Cutting the range short to squeeze out extra reps instead of owning each full one.
- Bouncing into the stretch instead of holding it steadily.
Frequently asked questions
What muscles does Lying Glute work?
Lying Glute is a focused movement that primarily works the glutes.
What equipment do I need for Lying Glute?
None — Lying Glute is a bodyweight movement, so you only need your bodyweight and a little space.
How many sets and reps should I do for Lying Glute?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
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