What Is the Lying Glute Stretch

Build muscle & lose weight fast with Flex.

Download for Free

Available on iPhone + Apple Watch

Download Flex Fitness app from App Store

How-to Do Lying Glute Stretch

1. Lie on a mat and bend both knees with feet on floor. Cross one ankle over the thigh of the opposite leg.

2. Grasp the back of thigh of the outstretched leg, then pull toward the torso.

3. Hold and breathe.

Muscle Worked

Primary Muscle Groups

Glutes

The glutes help you extend your thighs from the hips and drive you forward.

Secondary Muscle Groups

Hip Flexors

The hip flexors flex your leg at the hip joint, helping you to extend your legs forward.

Lower Back

The low back helps stabilize your spinal column and connects your upper body to your pelvis.

Pro Tips

• Keep Your Back Flat: Ensure your back remains flat on the floor to prevent strain and maximize the stretch.

• Breathe Deeply: Inhale and exhale deeply to help relax your muscles and enhance the stretch.

• Don’t Force It: Stretch to a point of mild discomfort, not pain. Gradually increase the intensity as your flexibility improves.

Benefits

• Relieves Lower Back Pain: By stretching the glutes, you can alleviate tension that often contributes to lower back discomfort.

• Improves Hip Mobility: Enhances flexibility in the hips, which is essential for various movements and exercises.

• Supports Better Posture: Helps maintain a balanced muscular structure, supporting better posture and alignment.

• Simple and Accessible: This can be done anywhere, without any equipment, making it easy to integrate into any workout routine.

Warm Up & Cool Down

Complementary Exercises

1. Hip Flexor Stretch: Opens up the hips, balancing flexibility in the glutes and hip flexors.

2. Lower Back Stretch: Relieves tension in the lower back, supporting the benefits of the glute stretch.

3. Calf Stretch: Targets the calf muscles, promoting better posture and alignment.

FAQ