Bench Figure-4 Glute Stretch

A seated stretch on a bench with one ankle crossed over the knee, hinging forward to target the glute.

How to do it

1. Sit on the end of a bench.
2. Cross one ankle over the opposite knee.
3. Keep your back flat and hinge forward over the crossed leg.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.

Tips

• Let the crossed knee fall open.
• Hinge from the hips, keeping the chest open.

Muscles

Primary: Glutes (max)

Secondary: Glutes (medius)