Lying Glute Stretch

Lying glute stretch is an effective exercise for releasing tension in the gluteal muscles and hip area. This stretch helps improve flexibility in the hips, reduce tension in the lower back, and prevent pain from tight gluteus muscles. It is particularly useful for people who sit a lot or have a sedentary lifestyle.

Correct execution and technique

How to perform the lying glute stretch correctly:

  1. Lie on your back with your knees bent and your feet flat on the floor.
  2. Cross your right ankle over your left knee , so that your legs form a figure-four position.
  3. Use your hands to gently pull your left thigh towards your chest, while feeling a deep stretch in your right seat.
  4. Hold the stretch for 20-30 seconds and then switch to the opposite side.

Common errors

Here are some common mistakes to avoid during the lying glute stretch:

  • Tension in the shoulders: Keep your shoulders relaxed to avoid unnecessary tension during the stretch.
  • Overstretching: Do not push too hard if you feel discomfort in the hip area. The stretch should be comfortable.
  • Fast execution: Move calmly into the stretch to avoid injury and achieve maximum effect.

Modifications and variants

If you have limited flexibility, you can try these variants:

  • Use a strap: If you have trouble pulling your thigh towards you, you can use a strap or a towel for extra support.
  • Lying Hip Variation: Keep the opposite leg flat on the floor for a gentler version of the stretch.

Video demonstration

Here is a helpful video showing how to perform the lying glute stretch:

Number of repetitions and sets

Hold the stretch for 20-30 seconds per side, and repeat 2-3 times. This can be done daily to reduce muscle tension in the hips and improve the flexibility of the gluteal muscles.

Breathing technique

To get the most out of the stretch, follow these breathing tips:

  • Breathe in deeply before you start to pull your leg towards your chest.
  • Exhale as you pull the leg closer, and relax your glutes.
  • Maintain a steady breathing rhythm throughout the stretch to maximize relaxation.
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