Lying Glute
An expert strength movement that trains the glutes with just bodyweight.
Force Type
Static
direction of effort
Difficulty
Expert
training level
Variations
0
equipment swaps
Muscles
2
primary + secondary
The verdict
Lying Glute has 4-step instructions, more thoroughly documented than most of the 22 glutes exercises PlainExercise catalogues.
Ranked against the 22 glutes exercises PlainExercise currently catalogues, not the full exercise-science literature.
Catalog lens
Two ways this record sits in the source corpus
These are placement measures for the documented record, not a score for exercise quality, safety, or suitability.
Instruction steps
#491 of 868
Typical documentation depth
Numbered source steps, ranked across every documented exercise.
Instruction text
#426 of 868
Typical documentation depth
A separate character-length placement prevents step count from standing in for explanatory detail.
Lying Glute vs every catalogued exercise by instruction-text length
Where this record's instruction-character count sits among all 873 Free Exercise DB exercises with instructions, not a rating of the movement itself.
612 426th of 873 higher than 447 of 873 exercises
All exercises, banded by instruction-text character count
Each bar is a band; taller bars hold more exercises. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count and share, and where it sits relative to this entry.
Source Free Exercise DB · 2026-07-10
Lying Glute is documented from the Free Exercise DB (CC0) extract, last ingested July 2026. Classification, muscle roles and instruction text are source facts; the placement and cohort measures on this page are computed by PlainExercise and are not a rating of the movement.
What the Lying Glute Data Reveals · DOC · STATIC/PATTERN
Lying Glute stands out on force direction, the first filter on this record.
A mid-length step list is enough detail to compare form without the longest upstream essays.
Across 22 catalogued glutes movements, the average instruction record is 492 characters and 3.5 steps; 9 of those (40.9%) clear the same ≥500-character rich bar used here. This page ranks #5 of 22 by instruction-character length (1.24× the cohort average).
Among the 111 exercises that also use just bodyweight, average instruction length is 581 characters; 40 of those peers are longer than this record. Equipment-matched peers are the honest comparison when you are choosing a substitute implement for the same pattern.
Other well-documented glutes movements (same ≥500-character bar):
- Glute Kickback (4 steps, 918 chars)
- Flutter Kicks (5 steps, 727 chars)
- One-Legged Cable Kickback (6 steps, 718 chars)
- Hip Lift with Band (4 steps, 630 chars)
- Barbell Hip Thrust (3 steps, 601 chars)
Context matters: taxonomy (level, mechanic, force, musculature, equipment) does not account for individual biomechanics, joint history, or recovery. Common-mistake framing below is derived from classification fields, not case-specific coaching. Not medical or personal-training advice. Consult a physician or certified trainer before starting, especially with injuries, cardiovascular conditions, recent surgery, or pregnancy.
Lying Glute catalog footprint
Among 22 exercises whose primary muscle is glutes, Lying Glute ranks #6 by catalogued variation count. The upstream file attaches 2 images to this slug. See the step-count ranking for glutes for peer documentation depth.
Muscles worked
The Free Exercise DB classifies each muscle as primary or secondary. It does not measure activation, so we show involvement, not percentages.
Source: Free Exercise DB primary/secondary muscle classification. Actual recruitment varies by load and form.
Intensity context
For reference, here is where common activities sit on the MET intensity scale. Lying Glute does not have a measured MET in the source data, its intensity depends on the load and effort you use. Estimate calories for any activity with the calorie calculator.
MET values from the Compendium of Physical Activities (Ainsworth et al., 2011). A general reference scale, not a rating of this specific movement.
How to do it
- Lie on your back with your partner kneeling beside you.
- 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.
- Attempt to push your leg towards your partner, who should be preventing any actual movement of the leg.
- 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.
Common mistakes
- Letting tempo drift under heavy load - even at advanced weights, a controlled Lying Glute rep (2-3s down, 1-2s up) still outperforms a rushed one for muscle tension and joint safety.
- Cutting the range of motion short - moving the glutes through its full safe range on Lying Glute is what most reliably separates effective reps from wasted ones.
- Using momentum instead of muscle, isolation movements like Lying Glute reward strict form. If you're swinging the weight, it's too heavy.
- Loading before grooving the pattern, practice the movement with light resistance until the path feels automatic, then add load.
- Breathing out of sync with the lift on Lying Glute - brace and inhale during the lowering phase, exhale on the exertion, especially important with just bodyweight where control matters most.
Who this is for
- Experienced trainees who can load the movement safely and have mastered the progression ladder below
- People who want to train the Glutes and secondarily abductors
- People training at home without equipment
Who this is NOT for
- People hunting equipment swaps, this record has none to offer; browse the peer glutes exercises for alternate patterns instead.
- Anyone with acute pain in the joints or muscles involved, pain is a stop signal, not a soreness signal
- Complete beginners, start with the progression ladder below and build the pattern before loading it
- Anyone with a recent surgery, cardiovascular limitation, or pregnancy complication without physician clearance
Progression path
At this stage, progress comes from refining technique, reducing rest between sets, and periodizing intensity across training cycles rather than chasing heavier loads.
See the Progression guide for a full framework on when to advance, and the Compound vs Isolation guide to decide when to prioritize this movement in your program.
Safety notes · BODY-ONLY · STATIC/PATTERN · CEILING
- Expert STATIC pattern pattern: prep the loaded joints specifically for Lying Glute, not only general cardio, before working weight.
- Sharp or joint pain is a stop signal. Discontinue any set that compromises joint position under load.
- At DOC documentation depth (612 chars), progress load only after the 4-step sequence stays clean at the prior weight.
- General information only. Consult a physician or certified trainer before starting any new exercise program.
Curated workout appearances
Lying Glute appears in 9 of the 186 curated workout routines on this site.
Nationwide exercises with similar documentation depth
Two Free Exercise DB peer sets for Lying Glute, drawn across all muscles (not the glutes-only related list below). Each metric produces a different neighborhood.
Similar instruction step count
Nearest catalog records by numbered steps.
Similar instruction text length
Nearest catalog records by upstream instruction characters.
Related exercises
Other exercises that target the Glutes.
See all Glutes exercises.
Using the lying glute
Three ways to put it to work.
- Train the glutes 2–3 times a week with 48+ hours between hard sets; pair this with other glutes movements for balanced development. All glutes exercises
- Match the load and rep range to your goal, strength, size, or endurance each call for a different scheme. Strength vs hypertrophy
- As an isolation movement, use it to target the glutes directly after your compound lifts. Compound vs isolation
Form before load. If a movement causes sharp or joint pain, stop and substitute a safer alternative, this is general information, not medical or training advice.