Seated Bent Knee To Chest Buttock Stretch Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Iliopsoas
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2
- Alternate Names
- Knee-to-chest stretch
How to: Seated Bent Knee To Chest Buttock Stretch
- Sit on the floor with both legs extended in front of you.
- Bend one knee and pull it towards your chest, keeping the other leg straight.
- Hold the stretch, feeling the stretch in your hips and glutes.
- Switch legs after holding the position for 15-30 seconds.
Common Mistakes
- Overstretching the muscles, leading to discomfort.
- Not maintaining a straight back.
- Rushing through the stretch without proper breathing.
Modifications
- Perform the stretch while seated on a cushion for additional comfort.
- If flexion is difficult, keep the non-stretched leg extended.
Tips
- Keep your back straight and avoid rounding your spine.
- Breathe deeply to enhance relaxation during the stretch.
- Hold the stretch at the point of mild tension, not pain.
Seated Bent Knee To Chest Buttock Stretch Alternatives
Tags
hip stretch
glute stretch
flexibility
low intensity
beginner
body weight