Seated Glute

How to perform

1. 01In 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. 02Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso.
3. 03Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.

Form cues

• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Bouncing into the stretch instead of holding it.