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Assisted Lying Gluteus Maximus Stretch
Lie on your back with one leg straight and the other bent, foot flat on the floor. Have a partner gently pull your bent knee up and across your body toward the opposite shoulder while you keep your lower back pressed to the floor. Hold the stretch, then switch sides.
- Target muscles
- Glutes
- Also works
- Lower back
- Equipment
- Bodyweight
- Training style
- Mobility and recovery, Home
- Logged as
- Seconds
- Popularity
- 20 of 100
Assisted Lying Gluteus Maximus Stretch: how to do it
- Lie face up on the floor with one leg straight and the other leg bent with your foot flat on the floor.
- Have a partner kneel beside your bent leg.
- Gently pull your bent leg up and across your body toward your opposite shoulder, keeping your lower back flat on the floor.
- Have your partner hold the stretch for the desired duration.
- Repeat on the other side.
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 lifting the lower back off the floor, which reduces effectiveness and can strain the spine. Avoid pulling too forcefully and maintain a relaxed breathing pattern throughout the movement.
Alternatives
More Glutes exercises
Questions about Assisted Lying Gluteus Maximus Stretch
What muscles does the Assisted Lying Gluteus Maximus Stretch target?
This stretch primarily targets the gluteus maximus, helping to release tension and improve hip mobility. It also engages secondary muscles such as the lower back, which benefits from the gentle rotational stretch.
Do I need any equipment to perform the Assisted Lying Gluteus Maximus Stretch?
No equipment is required—this is a bodyweight mobility exercise. You'll need a partner to assist with the stretch, but if you don’t have one, you can mimic the movement by using your hands to gently guide your knee.
Is the Assisted Lying Gluteus Maximus Stretch suitable for beginners?
Yes, this is a low-impact stretch suitable for beginners, provided it’s performed slowly and with controlled assistance. If you’re new to stretching, start with a shorter hold time to avoid overextending.
What are common mistakes to avoid with this stretch?
A common mistake is lifting the lower back off the floor, which reduces effectiveness and can strain the spine. Avoid pulling too forcefully and maintain a relaxed breathing pattern throughout the movement.
How long should I hold the Assisted Lying Gluteus Maximus Stretch?
Hold the stretch for 20–30 seconds per side, focusing on gentle pressure and gradual muscle release. Repeat for 2–3 sets, especially after your workouts or during recovery sessions.
Are there any safety considerations for this stretch?
Always communicate with your partner about the level of pressure, as overstretching can cause strain. Avoid this stretch if you have hip or lower back injuries unless cleared by a healthcare professional.
Can I modify the Assisted Lying Gluteus Maximus Stretch for more intensity?
Yes, you can increase intensity by pulling the knee slightly closer to the opposite shoulder or holding for a longer duration. For a gentler variation, reduce the range of motion and hold the position less tightly.