Lying Glute
The Lying Glute primarily targets your Glutes, with support from Abductors. It requires stretch and is best suited to expert lifters.
Expert level · Equipment: Stretch · Static
Primary muscles: Glutes Secondary muscles: Abductors
How to perform Lying Glute
- Step 1. Lie on your back with your partner kneeling beside you.
- Step 2. 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.
- Step 3. Attempt to push your leg towards your partner, who should be preventing any actual movement of the leg.
- Step 4. 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.
Frequently asked questions
How do I maximize glute engagement during this movement?
Focus on driving your heels into the floor and squeezing the glutes hard at the top of the contraction. Maintain a neutral spine by tucking your pelvis slightly to prevent lower back compensation.
What specific muscles does the lying glute bridge target?
This exercise is an isolation movement primarily targeting the gluteus maximus. Because the knees are bent, hamstring involvement is minimized compared to straight-leg variations.
What is a common mistake to avoid during the lift?
Avoid hyperextending the lumbar spine at the top of the movement to gain extra height. Stop the lift once your hips are fully extended and aligned with your knees and shoulders.
How can a beginner progress this exercise once it becomes easy?
Transition to a single-leg bridge to increase the load on the working side. You can also pause for three seconds at the top of each rep to increase time under tension.
What is the recommended set and rep range for hypertrophy?
Perform 3 to 4 sets of 15 to 25 repetitions to fatigue the gluteal muscles. Since this is a bodyweight movement, higher volume is typically required to stimulate growth.
Sample sets & reps for Lying Glute
- Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
- Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
- Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Glutes exercises
- Ankle On The Knee — stretch
- Barbell Glute Bridge — barbell
- Barbell Hip Thrust — barbell
- Downward Facing Balance — ball
- Hip Extension with Bands — band
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