Kneeling Glute Mob

Technique

How to perform Kneeling Glute Mob

1. Begin on all fours, then slide your right knee forward toward your right wrist, angling your right shin comfortably across the mat while extending your left leg straight back with the top of the foot on the floor.
2. Square your hips to the ground and brace your core, keeping your torso tall.
3. This is your starting position.
4. Inhale to prepare, then exhale as you actively shift your hips back and slightly toward your right heel, engaging (not relaxing) the right glute to control the range - think “press, not sink.”.
5. Pause briefly at the end of your comfortable range, maintaining glute tension, then inhale as you rock your hips forward again to reduce the stretch and reset the tension.
6. Continue this controlled back‑and‑forth rocking for the recommended reps or time, focusing on smooth movement through the hip rather than passive stretching.
7. Return to all fours, switch legs, and repeat on the opposite side.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Gluteus Medius.