All training resources
Exercise guide
Bench Figure-4 Glute Stretch
A seated stretch on a bench with one ankle crossed over the knee, hinging forward to target the glute.
What this exercise works
- Muscles
- gluteus maximus · gluteus medius
- Goals
- mobility
- Equipment
- Flat bench
- Category
- Stretching
- Difficulty
- beginner
Demonstration
Step 1
How to perform the movement
- Sit on the end of a bench.
- Cross one ankle over the opposite knee.
- Keep your back flat and hinge forward over the crossed leg.
- Hold for 20 to 30 seconds, breathing steadily.
- Switch sides and repeat.
Technique cues and common mistakes
- Let the crossed knee fall open.
- Hinge from the hips, keeping the chest open.