Lying Glute Stretch
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The Lying Glute Stretch is a bodyweight exercise performed lying on your back, where you hug one knee toward your chest while extending the other leg, targeting deep tension release in the glutes and lower back. Its primary purpose is to improve hip mobility, alleviate tightness from prolonged sitting or intense training, and enhance flexibility for better squat depth and injury prevention. Ideal for athletes, desk workers, or anyone with lower body stiffness, it requires no equipment and can be done anywhere.
How to Perform Lying Glute Stretch
- 1Lie face-up on the floor with your knees bent and feet flat on the ground, hip-width apart.
- 2Cross your right ankle over your left knee, just above the ankle bone, keeping your right foot flexed.
- 3Place both hands behind your left thigh or shin, and gently pull your left leg toward your chest.
- 4Inhale deeply to relax into the stretch, then exhale as you deepen the pull by lifting your left foot off the ground.
- 5Hold the stretch for 20-30 seconds, breathing steadily and feeling the tension in your right glute and lower back.
- 6Slowly release the left leg back to the floor, uncross your right ankle, and repeat on the opposite side.
- 7Key form tips: Keep your head and shoulders relaxed on the floor; avoid rounding your lower back—press it gently into the ground. Do not pull aggressively to prevent strain. Common mistakes: Forcing the stretch too far or holding your breath.
