Lying Glute Stretch
Lie on your back with knees bent and feet flat on the floor. Cross your right ankle over your left thigh, then gently pull your left thigh toward your chest until you feel a stretch in your right glute. Keep your back relaxed and hold the position before switching sides.
- Target muscles
- Glutes
- Also works
- Lower back, Upper legs
- Equipment
- Bodyweight
- Training style
- Yoga and Pilates, Mobility and recovery, Home
- Logged as
- Seconds
- Popularity
- 85 of 100
Lying Glute Stretch: how to do it
- Lie flat on your back on a comfortable surface, such as a yoga mat.
- Bend both knees and place your feet flat on the ground.
- Lift your right leg and cross your right ankle over your left thigh, just above the knee, forming a figure-four shape.
- Reach your hands forward and clasp them behind your left thigh.
- Gently pull your left thigh toward your chest, feeling a stretch in your right glute and hip.
- Hold the stretch for 20-30 seconds, breathing deeply and relaxing into the position.
- Slowly release your hands and lower your legs back to the starting position.
- Repeat the stretch on the opposite side by crossing your left ankle over your right thigh and pulling your right thigh toward your chest.
Sets and reps (general guidance)
| Goal | Sets | Reps | Load |
|---|---|---|---|
| Strength | 3 to 5 | 3 to 6 | Heavy, full rest |
| Muscle and endurance | 3 to 4 | 8 to 12 | Moderate, perfect form |
Common mistakes
A common mistake is rounding the lower back or pulling too aggressively, which can cause strain. Ensure your shoulders stay relaxed, your back remains flat, and you pull your thigh gently until you feel a mild stretch.
Alternatives
More Glutes exercises
Questions about Lying Glute Stretch
What muscles does the Lying Glute Stretch work?
The Lying Glute Stretch mainly targets the gluteal muscles, helping to release tension and improve flexibility. It also gently stretches the lower back and upper legs, making it beneficial for overall hip mobility.
Do I need any equipment for the Lying Glute Stretch?
No equipment is necessary for the Lying Glute Stretch, as it is a bodyweight-only exercise. You can perform it on a yoga mat or a soft surface to increase comfort and support.
Is the Lying Glute Stretch suitable for beginners?
Yes, this stretch is beginner-friendly and easy to learn. Just focus on moving slowly and avoiding any sudden pulls, holding the stretch at a comfortable level without force.
What are common mistakes to avoid during the Lying Glute Stretch?
A common mistake is rounding the lower back or pulling too aggressively, which can cause strain. Ensure your shoulders stay relaxed, your back remains flat, and you pull your thigh gently until you feel a mild stretch.
How long should I hold the Lying Glute Stretch for best results?
Hold the stretch for 20–40 seconds per side, repeating for 2–3 rounds as needed. This duration allows the muscles to relax fully and improves flexibility over time.
Are there any safety tips for doing the Lying Glute Stretch?
Avoid bouncing or jerking movements, and stop immediately if you feel sharp pain. If you have a hip or lower back injury, consult a healthcare professional before attempting this stretch.
Are there variations of the Lying Glute Stretch I can try?
Yes, you can perform a seated version known as the Figure Four Stretch for a different angle. Advanced users may also add a gentle rocking motion or use a resistance band for deeper glute activation.