Lying Glute Stretch
Relieve hip and lower back tension with this gentle glute stretch. Perfect for post-workout recovery or a quick relaxation break.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
Lying Glute Stretch for Hips
Positioning
1. Start Position: Begin by lying flat on your back on a comfortable surface, such as a yoga mat or soft carpet.
2. Leg Position: Bend both knees and keep your feet flat on the ground.
Movement
1. Cross One Leg: Lift your right leg and cross it over your left knee. Your right ankle should rest above your left knee.
2. Grab the Left Leg: Reach through the gap between your legs with your hands and grasp the back of your left thigh. If you can’t reach your thigh, you can also grab your shin or knee, whichever is comfortable.
3. Pull and Hold: Gently pull your left leg toward your chest while keeping your right knee pushed slightly away from your body. You should feel a stretch in your right glute and hip.
4. Hold the Stretch: Maintain this position for 15-30 seconds, breathing deeply and relaxing into the stretch.
5. Switch Sides: Release the stretch slowly and return to the starting position. Repeat the same steps with your left leg crossed over your right.
Tips
- Keep your shoulders relaxed and avoid lifting them off the ground.
- If you feel any pain, ease off the stretch to a more comfortable position.
- Breathe deeply throughout the stretch to help relax your muscles.