Stretching

Lying Glute

The lying glute is an expert stretching exercise for your glutes, using just your body weight.

Main muscles
Glutes
Also works
Abductors
Equipment
Body weight
Level
Expert
Lying Glute, starting position
Start
Lying Glute, end position
Finish

How to do it

  1. Lie on your back with your partner kneeling beside you.
  2. Flex the hip of one leg, raising it off of the floor. Rotate the leg so the foot is over the opposite hip, the lower leg perpendicular to your body. Your partner should hold the knee and ankle in place. This will be your starting position.
  3. Attempt to push your leg towards your partner, who should be preventing any actual movement of the leg.
  4. After 10-20 seconds, completely relax as your partner gently pushes the ankle and knee towards your chest. Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching.

Alternatives to the lying glute

Seated Glute Body weight Ankle On The Knee Body weight Knee Across The Body Body weight One Knee To Chest Body weight Piriformis-SMR Foam roll