Glute Stretch
oec:glute-stretch
A static flexibility exercise performed lying on the back to stretch the gluteal muscles and deep hip rotators.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Supine Glute Stretch, Lying Glute Stretch, Figure-Four Stretch, Supine Figure-Four Stretch
How to do it
Setup
- Lie flat on your back on a mat with your knees bent and feet flat on the floor.
- Cross your right ankle over your left knee, creating a figure-four shape with your legs.
Movement
- Reach through your legs and grasp the back of your left thigh with both hands.
- Gently pull your left thigh toward your chest until you feel a comfortable stretch in your right glute and outer hip.
- Hold the position steadily without bouncing.
- Lower your legs back to the starting position and repeat on the opposite side.
Breathing
Breathe slowly and deeply, using each exhalation to help relax deeper into the stretch.
Cues
- Keep your head and shoulders relaxed on the floor
- Flex the crossed foot to protect your knee
- Pull smoothly without yanking
Common faults
- Lifting the head and upper back off the floor to reach the leg.
- Keep your head resting flat, or loop a strap or towel around the thigh if your hands cannot reach comfortably.
- Twisting the pelvis to force extra range of motion.
- Keep your hips square and your lower back resting flat against the mat.
Safety
- Do not force the knee into excessive rotation if you experience knee discomfort.
Muscles
Joints
- Hip: Flexion, External rotation
- Knee: Flexion
Details
- Movement
- Stretch
- Modality
- Flexibility, Mobility
- Mechanics
- isolation
- Force
- static
- Laterality
- unilateral
- Kinetic chain
- open
- Level
- beginner
- Equipment
- None
- Record
- Duration
- Load
- none, not applicable
Sources
- wger: Glute Stretch (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.