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Upper Legs · Body Weight
Seated Cross Leg Glute Stretch
Seated Cross Leg Glute Stretch is a beginner compound yoga exercise that works the glutes (upper legs), with the hips and lower back assisting. It needs only a mat. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Glutes · Gluteus Maximus, Gluteus Medius
Secondary muscles
- Hips · Hip Flexors
- Lower Back · Erector Spinae
How to do Seated Cross Leg Glute Stretch
- Sit on the floor with your legs extended straight in front of you.
- Bend your right knee and cross your right leg over your left thigh and lightly bend your left knee placing your left foot flat on the floor.
- Keeping your back straight, lower your chest towards your crossed leg, reaching your hands stright to the floor to deepen the stretch.
- Hold the stretch for 15-30 seconds, feeling the stretch in your right glute. Slowly release and return to the starting position. Repeat on the left side.
Form tips
- Maintain a straight back as you lower your chest to enhance the effectiveness of the stretch.
- Move slowly and with control to prevent any sudden movements that could cause strain.
- Ensure your bent knees remains stable and aligned with your body to avoid placing excess strain on the knee joints.
Seated Cross Leg Glute Stretch alternatives
More glutes exercises
Seated Cross Leg Glute Stretch FAQ
What muscles does Seated Cross Leg Glute Stretch work?
Seated Cross Leg Glute Stretch mainly works the glutes in the upper legs (Gluteus Maximus and Gluteus Medius). The hips and lower back work as secondary muscles.
What equipment do you need for Seated Cross Leg Glute Stretch?
You need only a mat.
How many sets and reps of Seated Cross Leg Glute Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Seated Cross Leg Glute Stretch good for beginners?
Yes. Seated Cross Leg Glute Stretch is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Seated Cross Leg Glute Stretch burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to Seated Cross Leg Glute Stretch?
Other exercises for the glutes include Dumbbell Single Leg Glute Bridge, Resistance Band Glute Bridge, Resistance Band Glute Bridge_Version2 and Resistance Band Glute Bridge Abduction.
For developers
Use Seated Cross Leg Glute Stretch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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