Lying Glute Stretch Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2.5
- Alternate Names
- Lying Piriformis Stretch, Lying Figure Four Stretch
Visualised Target Muscle Groups
Front
Back
How to: Lying Glute Stretch
- Lie on your back with your knees bent and feet flat on the floor.
- Cross one ankle over the opposite knee, making a figure four shape with your legs.
- Gently pull the uncrossed leg towards your chest, keeping your shoulders relaxed.
- Hold the position for 20-30 seconds, feeling the stretch in your glutes.
- Switch legs and repeat.
Common Mistakes
- Rounding the lower back instead of keeping it flat.
- Forcing the stretch too far, which can cause discomfort.
Modifications
- Use a yoga strap to assist in pulling your leg closer if flexibility is limited.
- Perform the stretch lying on a stability ball for added support.
Tips
- Keep your hips square and aligned during the stretch.
- Breathe deeply to enhance relaxation during the stretch.
Lying Glute Stretch Alternatives
Tags
glute stretch
hip flexibility
stretching
warm-up
mobility
beginner
Related Guides & Workout Plans
Exercises in Your Pocket with our Fitness App
