Assisted Lying Hip Stretch
Lie on your back with legs extended while a partner kneels beside you. Bend one knee toward your chest, and have your partner gently pull it across your body toward the opposite shoulder, feeling a stretch in your glutes and lower back. Keep your shoulders relaxed and flat on the floor throughout the stretch.
- Target muscles
- Glutes, Lower back
- Equipment
- Bodyweight
- Training style
- Mobility and recovery, Home
- Logged as
- Seconds
- Popularity
- 20 of 100
Assisted Lying Hip Stretch: how to do it
- Lie on your back with your legs extended.
- Have a partner kneel beside you, facing your legs.
- Bend one knee and bring it towards your chest.
- Have your partner place one hand on your knee and the other hand on your ankle.
- Your partner should gently pull your knee towards your opposite shoulder, holding the stretch for 30 seconds.
- 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
Avoid lifting your shoulders off the floor, forcing the stretch beyond your comfort level, or holding your breath. Make sure your partner applies steady, gentle pressure rather than sudden pulls.
Alternatives
More Glutes exercises
Questions about Assisted Lying Hip Stretch
What muscles does the Assisted Lying Hip Stretch target?
This stretch primarily targets the gluteal muscles and lower back, helping release tightness and improve mobility in the hip area. It can also indirectly benefit the surrounding pelvic region by reducing tension.
Do I need any equipment for the Assisted Lying Hip Stretch?
No equipment is required—just body weight and a partner to assist with the movement. If a partner is unavailable, you can use a resistance band or towel to create similar stretching leverage.
Is the Assisted Lying Hip Stretch suitable for beginners?
Yes, this is a beginner-friendly mobility exercise when performed gently and under control. Beginners should communicate with their partner to ensure the stretch stays within a comfortable range of motion.
What are common mistakes to avoid during the Assisted Lying Hip Stretch?
Avoid lifting your shoulders off the floor, forcing the stretch beyond your comfort level, or holding your breath. Make sure your partner applies steady, gentle pressure rather than sudden pulls.
How long should I hold the Assisted Lying Hip Stretch?
Hold the stretch for 20–40 seconds per side, focusing on deep breathing and relaxation. Repeat for 2–3 rounds to get the best mobility benefits.
Are there any safety tips for the Assisted Lying Hip Stretch?
Always perform this stretch slowly and never force the hip into extreme positions. If you have hip or lower back injuries, consult a healthcare provider before adding this stretch to your routine.
What variations can I try for the Assisted Lying Hip Stretch?
You can modify the stretch by crossing one ankle over the opposite knee and pulling the leg toward your chest, or by using a yoga strap when stretching solo. These variations offer similar benefits while accommodating different flexibility levels.