The assisted lying glutes stretch is a flexibility exercise targeting the gluteal muscles. It is performed lying on your back, crossing one ankle over the opposite thigh, and gently pulling the thigh towards your chest to stretch the glutes and hamstrings.
Also Works
Hamstrings
How to Perform
1
Lie on your back with your legs extended.
2
Bend your right knee and place your right ankle on your left thigh, just above the knee.
3
Grasp your left thigh with both hands and gently pull it towards your chest.
4
Hold the stretch for 20-30 seconds.
5
Release and repeat on the other side.
Pro Tips
•Place your ankle on the opposite thigh just above the knee, not on the kneecap itself.
•Pull your bottom thigh toward your chest while gently pressing the top knee away from you to deepen the stretch.
•Keep your head and shoulders relaxed on the floor to avoid creating tension in the neck.
Common Mistakes
•Placing the ankle on the kneecap, which can cause knee discomfort.
•Lifting the head and shoulders off the ground, which creates unnecessary neck tension.
•Not pulling the bottom thigh close enough to the chest, which limits the depth of the glute stretch.