Lying glute stretch

Category

Stretching

Difficulty

Beginner

Equipment

Yoga Mat

Primary muscles

Gluteus Maximus, Gluteus Medius

Secondary muscles

Iliopsoas

How to do it

1. Lie on your back with your knees bent and feet flat on the floor.
2. Cross your right ankle over your left knee, forming a figure-four position.
3. Grasp the back of your left thigh with both hands and gently pull your left leg towards your chest. Hold the stretch for 15-30 seconds, feeling the stretch in your right glute and hip.
4. Slowly release your left leg and return to the starting position. Repeat the stretch with your left ankle crossed over your right knee. Alternate sides for the desired number of repetitions.

Form tips

• Keep your head and shoulders relaxed on the floor to avoid tension in your neck and upper back.
• Avoid pulling too hard; go as far as your flexibility allows without causing pain.
• Use a towel or strap if needed to assist in pulling your leg towards your chest.