Lying Abductor Stretch Exercise Guide
Exercise Profile
- Target
- Gluteus Medius
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Medius
- Secondary Muscles
- Gluteus Minimus, Iliopsoas, Tensor Fasciae Latae
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2
- Alternate Names
- Side-lying Abductor Stretch
How to: Lying Abductor Stretch
- Lie on your side with your legs extended straight.
- Bend your top leg and place your foot on the ground behind your bottom leg.
- Gently push down on the top knee to increase the stretch in your hip.
- Hold this position for 15-30 seconds, breathing deeply.
- Switch sides and repeat.
Common Mistakes
- Allowing the hip to lift off the ground.
- Holding the stretch too tightly or with too much tension.
- Not breathing deeply or holding the stretch not long enough.
Modifications
- Use a yoga strap to assist in reaching your foot.
- Perform the stretch gently to avoid overextending.
Tips
- Ensure you keep your hips flat on the ground.
- Breathe deeply and relax into the stretch.
- Hold the position without bouncing to prevent injury.
Tags
hips
stretching
flexibility
mobility
beginner
glutes